WOD 29/05/2020

E592C2AA-3FE2-412D-97B2-5656C900A74E

For Time:
30 Sumo Deadlift High Pulls
30 Front Squats
30 Hang Squat Cleans
30 Power Snatches
30 Overhead Squats
.
On the Minute: 5 Burpees
.
.
.
Body Armor
3 Rounds:
30 Seconds Max Barbell Row
30 Seconds Max Chest Slap Push-ups
30 Seconds Max Barbell Romanian Deadlifts
30 Seconds Max Push-ups
.
Rest 1 Minute Between Sets

WOD 27/05/2020

CA1610DA-B244-427A-B333-054FFA422B5F

AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
12 Dumbbell Front Squats @20/15
.
Rest 5 Minutes .
.
AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
9 Dumbbell Thrusters @20/15
.
Rest 5 Minutes .
.
AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
6 Dumbbell Clusters @20/15
.
.
.
BODY ARMOR .
4 Giant Sets:
30 Seconds Max Single Dumbbell Overhead Tricep Extensions
30 Seconds Max Banded Pull Aparts
Rest 1:00

WOD 26/05/2020

A3407FE6-E09F-4F19-98C7-6C9DC1985FF7

WOD
16 Rounds:
20 Seconds Deadlifts @60/40
10 Seconds Rest
20 Seconds AbMat Sit-ups
10 Seconds Rest .
.
.
BODY ARMOR .
4 Giant Sets:
15 Single Leg Glute Bridges (Left)
15 Single Leg Glute Bridges (Right)
15 Weighted Glute Bridges
15 Glute Bridges
.
Rest 1 Minute Between Sets

HOMEWOD 14/04/2020

D6E4EBB5-625F-4227-A8DD-ECC08297393F

A.
Warm-Up:
60 seconds Pronated Hang
60 seconds Hip CARS x 3 reps per side per direction @ 5s circle
60 seconds Supinated Hang
60 seconds Squat Therapy @ 3211
.
Rest 60 seconds, and then…
.
B.
Every 2 minutes for 12 minutes (2 sets):.
Station 1 – Single-Leg Box Step-Ups x 5 each leg @ 2222 (try to use a higher box)
Station 2 – Wall Slides x 6-8 @ 3131 tempo
Station 3 – Dragon Flags x 3-5
.
C.
AMRAP in 2 minutes (retest from Week 1, Day 1):
Burpees
.
Rest 2 minutes
.
AMRAP IN 1 minute:
Sissy Squat .
Rest 60 seconds, and then…
.
D.
Two Sets:
Every 90 seconds for 6 minutes (2 sets):.
Station 1 – Single-Arm Banded Tricep Extensions x 10 @ 1131 tempo
Station 2 – “W” Holds x 10 @ 1115 tempo

HOMEWOD 10/04/2020

A366ADF1-EE4E-4386-BD71-A16AC9446058

A.
5-minute circuit:
10 Tuck Rock to Tuck Sit
10 Scapular Push-Ups
10 Air Squats
.
Rest 60 seconds, then…
.
B.
5-Minute Circuit:
20 Walking Lunges
2-3 Wall Climbs -or- 20 mt Plank Walk (10 mt / side)
15/10 Box Dips
.
Rest 60 seconds, then…
.
C.
5-Minute Circuit:
20 Russian Step-Ups (10 each side)
15 Ceiling Reaching Ab Crunches
20 Jumping Jacks
.
Rest 60 seconds, then…
.
D.
5-Minute Circuit:
30 Mountain Climbers
10 Superman to Hollow Rolls (5 each direction)
10 Tuck Jumps
.
Rest 60 seconds, then…
.
E.
5-Minute Circuit:
20 Single-Leg Hip Bridges (10 each side)
20 Reverse Snow Angels

HOMEWOD 09/04/2020

1B7423E0-2FE4-4F6A-B431-9626F7C9CC00

A.
Warm-Up:
Lunge Matrix
Inchworm Walks
Mountain Climbers
Inverted Crunches
Glute Bridge Walk
Alligator Crawl
.
60-90 second transition, then…
.
B.
Every 90 seconds for 12 minutes (2 sets): .
Station 1 – Lateral Lunges x 20 reps
Station 2 – “W” Holds x 15
Station 3 – Palms to Forearms Walk x20
Station 4 – Hollow Hold (or progression) x 60 seconds
.
60-90 second transition, then…
.
C.
As many rounds and reps as possible in 10 minutes:
100 meter Run (or 20 sec High Knee )
20 mt Bear Crawl (or Kettlebell Swings)
15 Burpees

HOMEWOD 08/04/2020

C9742B17-1D7E-4870-917C-A17B9C4A0258

A.
Tabata Fun!
2 Sets:
(20 seconds work/10 seconds rest)
• Lunges
• Hollow Hold
• Plank Shoulder Taps
.
Rest 60 seconds, then…
.
B.
8-Minute Circuit:
5 Burpee Box Step-Overs
10 Push-Ups (or inverted push-ups on box)
20 Walking Lunges
30 mt Bear Crawl
.
Rest 2 minutes…
.
C.
8-Minute Circuit:
10 Russian Step-Ups (10 each side)
20 Jumping Jacks
30 Flutter Kicks
40 Mountain Climbers
.
Rest 2 minutes…
.
D.
Three Sets:
Single-Arm Plank x 30 seconds
Superman Hold x 30 seconds
Single-Arm Plank x 30 seconds
Hip Bridge Hold x 30 seconds

HOMEWOD 07/04/2020

7EA4D089-F226-4DEC-BEA7-0D6901A293AE

A.
Stationary Sun Gods x 20 seconds per
each of 3 positions
Scapular Push-Ups x 10
Lateral Lunges x 10
Plank Walk x 20 steps each direction Table Turners x 10
Mountain Climbers x 20-30
.
Rest 60 seconds, and then…
.
B.
Three rounds for max reps of:
30 seconds of Air Squats
Rest 30 seconds
30 seconds of Push-Ups
Rest 30 seconds
30 seconds of V-Ups or Crunches
Rest 30 seconds
30 seconds of Burpees
Rest 30 seconds
30 seconds of Mountain Climbers
Rest 30 seconds
.
Rest 60 seconds, and then…
.
C.
Two sets of:
Tuck Rock to Tuck Sit x 10-15 reps Single-Arm Banded Tricep Extensions x 10-15 reps per arm