Home Workout Warm-up: 4 Rounds 5 Inch worms with push up 5 Sec descending squats 5 Double tap jumps After 5 second descend, explode upwards from bottom squat position WOD: 15 min AMRAP 20 Rocket lunges (10 L/R) 5 sprawls/up downs 20 Mountain climbers 5 sprawls/up downs 20 pulse squats 5 sprawls/up downs

Home Workout WOD: Burpees & Thrusters Burpees 10-9-8-7-6-etc Thrusters 1-2-3-4-5-6-etc Burpees descend as thrusters ascend. ex. 10 burpees then 1 thruster, 9 burpees then 2 thrusters, etc etc Thrusters should be used with two objects at the front rack position. Weights should be challenging.   WOD: 2021 Abs 30 Crunches 20 Bicycle Crunches 30 wind…

Home Workout WOD: For Time 21-15-9 Front squats Jumping alternating lunges V-ups Front squats can be used with a weighted back pack, duffel bag or two object held at front rack position

Home Workout Warm up (Time) Dynamic Warm up Today’s WOD will be a heavy dose of conditioning. We will take our time on warming up to perform with efficiency. Filthy Fifty (Sheltered Edition For Time): 50 Reps of each movement High Knees Air Squats Star Jacks Push ups Alternating Lunges M. Climbers Sit ups Lateral…

Home Workout WOD: For Time Run out 10 Min Rest 2 Min (look at the scenery!) Run back 1 squat burpee for ever second you are late WOD: AMRAP 15 5 Push Ups 10 Sit Ups 15 Air Squats 20 DU/Jumping Double Taps Want to spice it up? Use a weight vest, weighted back pack,…

Home Workout WOD: EMOM x 12 even min (0, 2, 4, 6, 8, 10) – 10-14 Hamstring work (hamstring curls, banded curls, glute ham raises) odd min (1, 3, 5, 7, 9, 11) – 12-15 V-Up (weighted, unweighted, tucks) WOD: 3 rounds perform as many reps as possible: 1 min – tricep push up (sub…

Home Workout Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 15 KBS 20 Glute Bridges 15 Backpack Bent Over Rows OR 16 DB/KB Bent Over Rows (8R/8L) *If you have a rig at home, substitute pull ups for Bent Over Rows *Equipment for Workout: KB, DB, milk or laundry detergent Jug, barbell

Home Workout WOD: 15 Min AMRAP 10 Push Ups 20 Jumping Squats 30 Atl Jumping Lunges 20 Jumping Squats 10 Push Ups 100 DU OR Scale to 1 Run Around the Block *If you’d like to spice it up a bit, complete workout with a weight vest of some sort – i.e. traditional weight vest,…

Home Workout 4 Rounds :30 High Knees 3 Burpees 3 Perfect Stretch (each side) 3 Inch Worms WOD: 5 RFT 10 SDHP (KB, DB, Weighted Backpack, Gallon of milk or detergent) 10 Thrusters (any of the options above, other household object, child) 10 Box Jumps (deck, step stool, bench, or stairs) WOD: Alternating Tabata V-Ups…