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
HOME WORKOUT Warm-up 3x 20 Jumping Jacks 4 Broad Jumps 4 Devil Press Metcon (AMRAP – Rounds and Reps) In 5 Min’s 50 Devils Press (goal is to get there with a minute remaining) Into AMRAP in remaining time of 10 Air Squats 10 Reverse Lunges Rest 2 Mins Metcon (AMRAP – Rounds and Reps) […]
HOME WORKOUT Metcon (Time) 5K Run for time
HOME WORKOUT Warm-up 3 Rounds 10 Scapular push ups 10 Russian baby Makers 10 Alternating superman Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 10 HSPU/ Pike HSPU or Push-Ups 15 Backpack Power Cleans Rest 3 Mins Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 15 Front Squats/Goblet Squats/ Object Squats 10 Bench […]
HOME WORKOUT Warm-up 3x 30 Heel Flicks 20 Mountain Climvers 10 Alternating V-Ups Metcon (AMRAP – Rounds) 6 rounds 30 seconds: High Knees 15 seconds: Rest 30 seconds: Bicycle Kicks 15 seconds: Rest 30 seconds: Gorilla Squat Jumps 15 seconds: Rest 30 seconds: Bag Ground to Overhead 15 seconds: Rest 30 seconds: Russian Twists 15 […]
HOME WORKOUT Warm-up 3x 60" Plank Hold 50 Flutter Kicks 40" Wall Sit 30 Shoulder Taps 20" Hollow Hold 10 Reverse Lunges Metcon (AMRAP – Rounds and Reps) 16 Min AMRAP 20 Overhead Lunges 10 Chair Dips 20 moving plank (10 on the right arm + 10 on the left arm)