HOME WORKOUT Warm-up 3x 10 Scapula Push Ups 10 Dynamic Plank 5 Plyo Push Ups Metcon (AMRAP – Rounds and Reps) Strength Every 2’ x 5 30" Tall Plank 10 Push Ups 15 Floor Press (lightweight) WOD 15’ Ladder 20-18-16-14-12… G2OH Dual Hops S2OH V-Ups
HOME WORKOUT Warm-up 20 Mountain Climber 5/5 Hawaiian Squat 5/5 Courtesy Lunges Metcon (AMRAP – Rounds and Reps) Strength Every 2’ x 5 30" Wall Sit 10 Front Squat 15 Air Squat WOD 10’ AMRAP 16 Lunges 10-20-30-40… Burpees Extra 2x 10"/10" Hip Flexion Passive Range Hold 10 Jefferson Curls
HOME WORKOUT Warm-up Warm Up 30’ Walking Metcon (Time) 20’ Low Intensity 10 Shuttle Run 10 Broad Jump 10 DU / Jumping Jacks 10 Burpees
HOME WORKOUT Metcon (Time) Run Intervals 1.5km Run 3’ Rest x 3-4
HOME WORKOUT Warm-up 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 45" Wall Sit 16 Reverse Lunges 6 Jumping Lunges WOD 15’ AMRAP 10 Burpees 10 Front Squats 10 HSPU / HRPU 10 Snatches
HOME WORKOUT Warm-up Warm Up 3x 20 Flutter Kicks 20 Scissor Kicks 20 Hip Raises Metcon (AMRAP – Rounds) Strength Every 2’30" x 4 45" Hollow Hold 15 Hollow Rocks 10 V-Ups WOD 4x 3’ ON / 1’ OFF 20 Lateral Hops 15 Hang Cleans / Ktb Swing 10 S2OH
HOME WORKOUT Warm-up Warm Up 3x 20 Scissor Jacks 15 Sit Ups 10 Russian Baby Makers Metcon (AMRAP – Rounds) WOD 30’ EMOM (30" ON / 30" OFF) a) DU / Jumping Jacks b) Russian Twists c) Mountain Climbers d) Lateral Plank (15"/15") e) Thrusters
HOME WORKOUT Warm-up Warm Up 3x 20 Shoulder Taps 10 Prone Snow Angel 5 Cat Cow Metcon (AMRAP – Rounds and Reps) Strength Every 2’30" x 4 45" Tall Plank 10 Push Ups 20 Floor Press (lightweight) WOD 15’ Ladder 2-6-8-10… G2OH Dual Hops S2OH V-Ups
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