HomeWod Week 20-25.04.20

Day 1

Warm up

5’ AMRAP
15 Air Squat
10 Walking Lunges
10 Push Ups
20 Spiderman

Workout 3  Support Your Local Box
For  Time
50 DB Deadlifts
50 Ab-mat Sit Ups
50 Box Step Ups
50 Single Arm DB Thrusters
20’ Cap Time

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Day 2

Warm Up

2 Rounds
20” Squat Jumps
20” Shoulder Tap
20” Cossack Squat
20” A-Frame Toe Touch

Midline
3 Set  of
20” Hollow Hold
10 V-Ups+Tuck Ups
Rest  1:30”

MetCon

For Time
100 DU
50 Mountain Climbs
20 DB Snatch
75 DU
40 Mountain Climbs
15 DB Snatch
50 DU
30 Mountain Climbs
10 DB Snatch
25 DU
20 Mountain Climbs
5 DB Snatch

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Day 3

Warm Up

10′ Alternating EMOM
10 Air Squat + 5 Push ups
10 Back Hipers + 10 X V-Ups

Intervall
5 x 5 ‘ AMRAP – Rest 2:30”
5’ AMRAP
10 DB Hang Squat Clean
10 Burpees
10 DB Step Back Lunges
10 Burpees

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Day 4

Rest

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Day 5

Warm Up

2 Rounds
10 Spiderman
10 Squat + Thoracic Rotation
10 Burpees

Strength

3 Set of
10+10 Curtsy Squat
5 Tempo Goblet Squat
Rest 1:30”

MetCon

10’ Cap
3-6-9-12..ecc
Pull Ups
Squat Jumps
DB C&J

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Day 6

Warm Up

3 Rounds
5 Inchworm
10 PVC Pass
20 Skips

Gymnastic

12’ Volume Accumulation
Strict HSPU

MetCon

14’ AMRAP
100 DU
20 HR Push Ups