Month: October 2018

Home Workout WOD: 12 Min EMOM (45/15) Plank hops Skaters Plank jacks Squat jacks WOD: Kinda Cindy 20 min AMRAP 5 burpees 10 push ups 15 squats

Home Workout Strength Warm Up: 3 Rounds 10 Alternating Renegade Rows 10 Front Rack Squats :30 Hold at bottom of squat WOD: 20x EMOM Min 1: DU Min 2: V Ups Min 3: Jumping Air Squats Min 4: Plank

Home Workout Warmup: 3 rounds 10 should taps 20 mountain climbers 10 lateral jump over object WOD: Hotel Hell (For Time) 100 DB Hang Cluster To start, and at the top of each minute EMOM 5 Burpees

Home Workout Strength Warm Up: 4 Rounds 15 Weighted Glute Bridges 10 Tempo Weighted Squats (4242) WOD: For Time Buy In: 100 Alternating Forward Step Lunges Then, 21-15-9-15-21 Sit Ups Push Ups

Home Workout Strength Warm Up: 4 Rounds 10 Scapular Push Ups 3 Inch Worm 3 Dive Bomber WOD: AMRAP 20 Min 10 Tricep Dips 15 HSPU 10 Devil’s Press 35/50 15 Burpees *Tricep Dips -Use a chair, steps, or step ladder *HSPU – Pike push ups, push ups, seated press

Home Workout 3 Rounds Strength Training: 5 Cossack Squats to Press – Left 5 Cossack Squats to Press – Right 5 Single Leg Deadlift-Right 5 Single Leg Deadlift-Left Support Your Local Box Workout 3 (Time) WOD: For time -CAP 20 Minutes 50 dumbbell deadlifts 50 AbMat sit-ups 50 box step-ups 50 single-arm dumbbell thrusters 50-lb/35-lb…

Home Workout WOD: 3 Rounds -CAP 17 Mins EMOM Max Rep Rep Sprawl Air Squat Push Ups Sit ups Sprawl With Double Punch Rest 1 minute then Tabata: CORE On your back leg lifts open and close no touching the floor ( hover 6 Inch off floor and again at 16 inch off floor) Alternate…

Home Workout Warm Up: 3 Rounds of 10 Kang Squats 10 Worlds Greatest Stretch ( https://youtu.be/-CiWQ2IvY34 ) 10 Sit Ups Strength: E2MOM for 10 mins 10 reps of Floor Presses (2 DB or 2 object of your choice) WOD: 4 Rounds for Time 16 KB Swings 16 Jumping Lunges 16 V-Ups

Home Workout Warm-up: AMRAP in 6 minutes of 30 Jumping Jacks 20 Air Squats 10 Alternating Single Arm Side Plank (Look at hand in the air) WOD: For Time -CAP 16 minutes 150 Single Arm Dumbbell Thruster 35/50/object EMOM (on top of the minute) 5 Lateral Burpees over Dumbbell Scaled Version: 150 Squat Jumps EMOM…

Home Workout Warm UP: 5 Rounds :15 sec Jumping Jacks :15 sec Air Squats :15 sec Push Ups :15 sec Mountain Climbers Strength: 10 Reps of Single Leg Romanian Deadlifts with weights EMOM for 6 minutes (1 min on each leg) WOD: 5 Rounds for Time 40 Seal jacks 7 Step Left Lateral Plank Walk…