HOME WORKOUT Metcon (Time) 5km Run for time

HOME WORKOUT Warm-up 3x 1’ Plank 5/5 Hang Clean & Jerk Metcon (Time) Strength 100 Hollow Rocks For Time Every break: 20 Heel Taps WOD For Time 25-20-15-10-5 Hang Clean & Jerk 50-40-30-20-10 Sit Ups

HOME WORKOUT Warm-up 3x 30" Wall Sit 15 Good Mornings 5 Broad Jump Metcon (AMRAP – Rounds) Every 4’ for 28’ (7 sets) 50 DU/Jumping Jack or 100 SU 20 Air Squats 10 Burpees

HOME WORKOUT Warm-up 20 Shoulder Taps 20"/20" Lateral Plank 20 Hip Raises Metcon (Time) Strength 100 Push Ups For Time (50 for women) Every break: 10 Sit Ups Metcon (AMRAP – Rounds and Reps) 6’ AMRAP 12 Jumping Jack Toe Touches 12 Power Clean 12 Push Press 4’ Rest Metcon (AMRAP – Rounds and Reps) […]

HOME WORKOUT Warm-up 3x 10 Cossack Squats 10 Russian Baby Makers 10 Reverse Lunges Metcon (AMRAP – Rounds and Reps) Strength 150 Air Squats For Time Every minute: 5 Burpees WOD 12’ AMRAP 20 Pistols/Chair Pistols 20 Alternating Devil Press

HOME WORKOUT Warm-up 30’ Walking

HOME WORKOUT

HOME WORKOUT Warm-up 3x 20 Jumping Jacks 15 Good Morning 10 Air Squats Metcon (AMRAP – Rounds) Strength Every 2’ x 5 30" Wall Sit 10 Reverse Lunges 10 Jumping Lunges WOD 4x 3’ ON / 1’ OFF 20 Step Ups 10 Snatches Max DU/SU/Jumping Jacks

HOME WORKOUT Warm-up 3x 20"/20" Lateral Plank Hold 20"/20" Single Leg Glute Bridge 20 Plank Toe Touches Metcon (AMRAP – Rounds and Reps) Strength Every 2’ x 5 30" Hollow Hold 10 Hollow Rocks 10 V-Ups WOD 10’ AMRAP 20 Russian Ktb Swing 20 Sit Ups 20 Russian Twists 20 Gorilla Jumps

HOME WORKOUT Warm-up 20 Heel Flicks 20 Scissor Kicks 20 Flutter Kicks Metcon (AMRAP – Rounds) WOD 30’ EMOM (40" ON / 20" OFF) a) High Knees b) Reverse Plank c) Ski Jumps d) Inchworm e) Burpees