Monthly Archives: February 2021

HOME WORKOUT Warm-up Warm Up 3x 20 Superman 10 Russian Baby Makers 5 Kneeling to Standing Metcon (AMRAP – Rounds and Reps) Strength Every 2’30" x 4 45" Wall Sit 15 Front Squat 5 Vertical Jump WOD 10’ AMRAP 10-20-30-40… Lunges 15 Burpees Extra 2x 10/10 Squat Reaches 10/10 Single Leg Hip Raises

HOME WORKOUT Warm-up Warm Up 30’ Walking Metcon (AMRAP – Rounds) 20’ EMOM (30" ON / 30" OFF) a) Shuttle Run b) Broad Jump c) DU / Jumping Jacks d) Burpees

HOME WORKOUT Metcon (Time) Run Intervals 1km Run 30" Rest 500m Run 30" Rest 250m Run 2’30" Rest x 3

HOME WORKOUT Warm-up 3x 15/15 Hip Raises 10/10 Split Squats 5/5 Single Leg Broad Jump Metcon (AMRAP – Rounds and Reps) Strength Every 2’30" x 4 30" Wall Sit 10 Reverse Lunges 10 Jumping Lunges WOD 15’ AMRAP 20 Sprawl 20 Air Squats 20 Sprawl 20 Push Ups

HOME WORKOUT Warm-up 3x 20"/20" Side Plank 20 Plank Toe Touches 20 Alt. Superman Metcon (AMRAP – Rounds and Reps) Strength Every 2’30" x 4 30" Hollow Rocks 10 Hollow Rocks 10 V-Ups WOD 4x 3’ ON / 1’ OFF 10 Hang Cleans 14 Mountain Climbers 30 Jumping Jacks / DU

HOME WORKOUT Metcon (AMRAP – Rounds and Reps) 30’ EMOM (40" ON / 20" OFF) a) Lunges b) Sit Ups c) Step Ups d) Down Ups e) Air Squats Warm-up 30 High Knees 20 Heel Flicks 10 Gorilla Jumps

HOME WORKOUT Warm-up 3x 15 Scapula Push Up 10 Moving Plank 5 Negative Push Up Metcon (Time) Strength Every 2’30" x 4 30" Tall Plank 10 Push Ups 15 Floor Press WOD For Time 1 to 10 (Cap 10’) Ground to Overhead Lateral Hops (2=1) 10 to 1 (Cap 10’) Shoulder to Overhead V-Ups