WOD

Today’s At Home Workout

Conditioning

• 30 Minutes Max Distance
  Run/Row/Ski/Bike/Walk

  *Every 3 Minutes, 10 Pushups + 10 Air Squats

We will be repeating this in our programming once a week. Try and improve distance each week. Do not compromise rep quality to do so.

Today’s At Home Workout

Gymnastics

EMOM15:
1. Max Strict HSPU (Z-Press)
2. Max Strict Pullups (Bent Over Row)
3. Max Strict Situps (anchor ft)

Conditioning

30 Hang Clean and Jerks
30 Burpees Over Bar/DB/KB

Who can go sub 5?! Choose a weight that you can go 10+ reps TnG when fresh. Use something close to what you’d use for Grace.

Today’s At Home Workout

Strength

• 5 Rounds
  • 5R/5L Single Leg Deadlifts
    :20 Arch Hold
    5R/5L Bulgarian Split Squat
    :20 Wall Sit

Conditioning

• AMRAP15
  • 12 Toes To Bar or PVC V-Ups
    9 Deadlifts
    6 Front Squats

Use a barbell, dual db/kb, or single db/kb goblet style.

Today’s At Home Workout

• Every 5:00 x 5 Rounds
  • 10 1-Arm Alt. Devil Press
    20 Situps
    60 Double Unders

Today’s At Home Workout

Strength

• 5 Rounds
  • 5 Dips
    5R/5L Prone Rows
    20sec Hollow Hold

Dip/Row Tempo: 32×1
Get creative for dips. Boxes, L-Counter Top, Bench, etc…

Conditioning

• For Time:
  • 80-60-40-20
    Jumping Lunges
    40-30-20-10
    Pushups

Today’s At Home Workout

• EMOM30
  • 1st: 7 SA Deadlifts + Farmer Carry (Right)
    2nd: 7 SA Front Squats + Rack Carry (Right)
    3rd: 7 S2OH + OH Carry (Right)
    4th: 7 SA Deadlifts + Farmer Carry (Left)
    5th: 7 SA Front Squats + Rack Carry (Left)
    6th: 7 S2OH + OH Carry (Left)

Today’s At Home Workout

• AMRAP20
  • 10 HSPU or Piked Pushups
    20 SDHP
    30 Cross Body Mtn Climbers (2 for 1)

If you struggle with HSPU/Piked Pushups, you may reduce the reps or go to a standard HR Pushup.
Sumo Deadlift High Pull should be moderate-light weight that can be performed 1-2 sets.

Today’s At Home Workout

Conditioning

• 2:00 work, 2:00 rest x 5 Rounds
  • 20 DB Box Step Ups
    Max Burpee Box Jump Overs w/ remaining time

If you don’t have a box, get creative. Use the 2nd step on a staircase, plates, a piano stool etc… just make sure it’s footing is secure.
For BBJO, sub with burpees over an object of your choosing.

After Party

• AMRAP2
  • Cry Babies

Today’s Workout

Strength

• 4 Rounds
  • 5R/5L Single Leg Deadlifts
    5R/5L Z-Press
    :15R/:15L Single Leg Wall Sit

SLDL/Z-Press Tempo: 31×1 (3 sec negative)

Conditioning 

• 10 Rounds
  • 30 Double Unders
    5R/5L Hang Power Clean and Jerk

Scaling/Mods:
Double Unders:
– 2x Singles
– Side to Side Hops Over PVC/Broomstick
– Double Tap Drill
Clean and Jerks:
– Use a single DB/KB if possible
– If you don’t have a DB/KB, use a lightweight barbell (95/65#) for 8 Reps.

Today’s At Home Workout

• TABATA:
  – Pull Ups
  – Push Ups
  – Sit Ups
  – Alternating DB Hang Snatches

  There is no rest between movements

*Only count your LOWEST round of each movement

If you do not have a pull up bar:
1. Barbell/DB/KB Bent Over Rows
2. Single Arm Rows (alternate arms every round)
3. If you have rings, Ring Rows
4. Get Creative

If you do not have a KB/DB for Snatches:
1. Sandbag over the Shoulder
2. Hang Power Cleans (light!)
3. Box Jumps

After Party

• Accumulate a 5:00 Plank