HOME WORKOUT Warm-up 3x 45" Squat Hold 30" Hollow Hold 15" Handstand Hold HSPU (1x max) 6’ EMOM Handstand Push Up / Box HSPU 1st attempt – Max reps unbroken Then, perform always 50-60% of the Max Metcon (Time) For Time 15-12-9-6-3 Thrusters 50-40-30-20-10 DU/Jumping Jacks or 2x SU Metcon (Time) When the clock reaches […]
Monthly Archives: February 2021
HOME WORKOUT Metcon 30’ Low Intensity 10 Air Squats 10m Bear Walking 10m Crab Walking 10 Push Ups
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