HomeWod Week 13-18.04.20

Day 1

Warm up
30”High Plank
10 Spiderman Lunges
10 Push Ups
10 Up- Downs
10 Burpees

Workout 2 Support Your Local Box

For Time
100 DU
21 Burpees
75 DU
15 Burpees
50 DU
9 Burpees
Time Cap 15”
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Day 2

Warm Up

20” Duck Walk
20” Jumping Jack
20” Arm Circles Forward
20” Arm Circles Backward

Midline

3 Set of
20” Hollow Hold
15 V-Ups
Rest 1:30”

MetCon

For Time
100 Chair Step Ups
50 Mountain Climbs
20 DB Thrusters/ Odd-Object Thrusters
75 Chair Step Ups
40 Mountain Climbs
15 DB Thrusters/ Odd-Object Thrusters
50 Chair Step Ups
30 Mountain Climbs
10 DB Thrusters/ Odd-Object Thrusters
25 Chair Step Ups
20 Mountain Climbs
5 DB Thrusters/ Odd-Object Thrusters

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Day 3

Warm Up

2’ Jump Rope
10 Push Ups
1’ Jump Rope
20 Push Ups
Then
20 Leg Swings (Front To Back)

Intervall

4 x 6 ‘ AMRAP – Rest 3’
6’ AMRAP
30 Burpees
20 HSPU
10 Goblet Lunges

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Day 4

Rest

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Day 5

Warm Up

Tabata Lateral Hop
Then
10 Inchworm Push ups
Then
1’ Per Side, Dragon Pose

Strength

3 Set of
10+10 DB Suitcase Russian Step Up
30” Wall Sit
Rest 1:30”
MetCon

15’ AMRAP
4 Strict Pull Ups
8 Burpees Broad Jump
16 Alt. Pistols
24 Air Squats

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Day 6

Warm Up

20 Spidermans
20 A-Frame Toe touch
20 Jumping Jack
10 Plank Transition

Gymnastic

10’ Volume Accumulation
Strict C2B

MetCon

10 Rounds For Time
15+15 One Arm DB Push Press
15 Sit Ups
15 KB Swings/Glute Bridge