home wod 04.04.2020

Support Your Box WOD 1

10-min. AMRAP:
10 squats
9 dumbbell snatches, right arm
10 push-ups
9 dumbbell snatches, left arm

The prescribed weight of the dumbbells is 35 lb. for women and 50 lb. for men. However, the workout can be performed with any weight that is suitable for your fitness level. If you don’t have access to dumbbells, any object you can safely take from the ground to over your head works just as well. Here are some creative substitutes:  

  • Dumbbell of a different weight
  • Plastic milk jug
  • Can of food
  • Water bottle
  • Kettlebell

home wod 04.03.2020

Buy In: Tabata (8 rounds :20 work/ :10 rest) Flutter Kicks with sandbag locked out over chest

Death By
Burpees

3:00 Rest

Death By
10m Shuttle Run

Cash Out:
3 Rounds
1:00 Plank
1:00 Plank Ups (slow and controlled)

*Death by= On the first minute, complete 1 Burpee then rest for the remaining time in the minute. On the second minute, complete 2 burpees. On the third, complete 3. Continue this until you are unable to complete the amount of burpees under a minute. Do the same for the shuttle runs

Home WOD 03.27.2020

Facebook Live WOD
3 Rounds
:30 Side Pillar Hip Drop (R)
:30 Mountain Climbers
:30 Side Pillar Hip Drop (L)
:30 Russian Twist
-:30 Transition –
3 Rounds
:20 Seated Leg Tucks
:20 Hollow Hold
:20 Flutter Kicks
-:30 Transition
2:00
Max Rep Sit Ups

Home WOD
Buy In: 2 Mile Run

50-40-30-20-10
Weighted Lunges
Sandbag Curls
(Do not put the weight down)

Cash Out:
Unbroken 1:30 Right/ 1:30 Left: Standing on 1 foot with other knee above hip.

Home WOD 03.26.2020

Facebook Live WOD
5 Rounds
:20 Glute Bridge Right
:10 Glute Bridge Hold
:20 Glute Bridge Left
:10 Glute Bridge Hold
:20 Plank Hold
:30 Plank Ups
:10 Rest

Home WOD
Buy In: Run 1 Mile
Rest 3:00

WOD
7 Rounds
(1 Round = 2:00 Work/ :30 Rest)
12 Sandbag Squat Cleans
10 Burpees
Max Rep Plank Ups

You should do both

Home WOD 02.25.2020

Tabata
(16 rounds Alternate movements, :20 Work/ :10 rest)
Deadlift
Air Squat

Goal: 10 or more deadlifts
16 or more squats

Cash Out:
Hollow Hold Tabata/ Plank during Rest

Warm Up
3 Rounds
15 Jumping Jacks
10 Bird Pickers (5 each leg)
10 Mountain Climbers

10 Sampson stretch (5 on each side)
14 Pigeon Pistols (7 on each side)
14 Squat Sky Reaches (7 on each side)

2 Rounds
5 Normal Air Squats
5 Wide Squats
10 Staggered Squats (switch at 5)
5 Narrow