• Daily WOD Blog

    At Home WODS: Week 7

    WOD 1:

    18-15-12-9-6-3 reps for time of:

    Jumping Air Squats (or DB Front Squats)

    V-Ups


    WOD 2:

    4 rounds, each for time, of:

    400 M Run

    15 Push Ups

    20 Glute Bridges

    Rest 2 minutes between rounds.


    WOD 3:

    5 rounds for time of:

    20 Lunges

    20 Plank Shoulder Taps

    20 Hollow Rocks


    WOD 4:

    12 Minute AMRAP:

    30 Skater Jumps

    15 Air Squats


    WOD 5:

    “Tabata” – 8 X 20 secs/10 secs

    Tabata Mountain Climbers

    1 Minute Rest

    Tabata Push Ups

    1 Minute Rest

    Tabata V-Ups

    1 Minute Rest

    Tabata Burpee


    WOD 6:

    4 rounds, 1 min per station, for reps:

    Broad Jumps

    Dips

    Lunges

    Rest 1 minute.

    Rotate immediately to the next station every 1 minute, the clock does not stop.


    WOD 7:

    12 Minute AMREP:

    3 Good Mornings

    3 Plank Shoulder Taps

    3 Skater Jumps

    …6, 9, 12…

    Continue adding 3 reps each round to each movement until time expires.

  • Daily WOD Blog

    At Home WODS: Week 5 – 6

    WOD 1:

    20-18-16-14-12-10-8-6-4-2

    Jumping Alternating Lunges

    2-4-6-8-10-12-14-16-18-20

    Sit Ups


    WOD 2:

    4 Rounds, 1 Minute per station, of:

    Tuck Jumps

    Plank Transitions

    Burpees

    Rest 1 Minute


    WOD 3:

    Complete as many rounds as possible in 20 minutes of:

    Crab Walk, 15 Meters

    30 Box Jumps or 30 Jumping Squats

    Bear Crawl, 15 Meters

    Crab Walk Demo: https://www.youtube.com/watch?v=I-3r4cl4ahA


    WOD 4:

    18-14-10 reps, for time of:

    Plank Shoulder Taps

    Push Ups

    1 Minute Run


    WOD 5:

    Complete as many rounds as possible in 20 minutes of:

    40 Jumping Jacks

    30 Supermans

    10 Burpee Broad Jumps


    WOD 6:

    30 Minute Run


    WOD 7:

    60 Minute Bike Ride


    WOD 8:

    For Time:

    100 Mountain Climbers

    100 Hollow Body Rocks

    Accumulate 3 Minute Plank Hold, Any Variation

    100 Sit Ups

    100 Air Squats


    WOD 9:

    4 Rounds, 4 Minutes Each, for Max Reps:

    Run 400 M (Or 60 Seconds) @ 100%

    Max reps in remaining time, Burpees

    Rest 2 Minutes between rounds.


    WOD 10:

    Tabata Random Object Push Press

    Tabata Skater Jumps

    Tabata V-Ups

    Tabata Random Object Front/Back Squat

    The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.


    WOD 11:

    7 Rounds for Time:

    7 Handstand Push Ups or 10 Pike Push Ups

    7 Random Object Thruster

    7 Hollow Body Rocks

    7 Supermans

    7 Froggers

    7 Chair Dips


    WOD 12:

    Complete as many rounds as possible in 10 minutes of:

    30 Double Unders (30 Singles or 30 Jumping Jacks)

    30 Plank Transitions

    :30S Handstand Hold


    WOD 13:

    “Marguerita”

    50 reps for time of:

    Burpee + Push Up + Jumping Jack + Sit Up + Handstand

    Demo Rep: https://www.youtube.com/watch?v=LxxDDM0Tl9Y

    Scale handstand to handstand kick up against a wall.


    WOD 14:

    8 – 10 200 M Sprints, :90S rest in between

  • Daily WOD Blog

    At Home WODS: Week 4

    WOD 1:

    3 Rounds For Time:

    50 Jumping Jacks

    30 Hollow Rocks (Scale to a :30S Hollow or Tuck Hold)

    10 Inch Worms (Scale to 50 ft Bear Crawl)

    Inch Worm Demo: https://www.youtube.com/watch?v=uwB_lmF3_R0


    WOD 2:

    For Distance: Handstand Walk, 15 Minutes

    Scaling Options: Practice anything handstand related. (Wall kick ups, wall walks, plank shoulder taps, handstand holds, etc.) Mix & match for 15 minutes.


    WOD 3:

    4 Rounds, each for time:

    10 Burpees

    50 Mountain Climbers

    10 Burpees

    Reduce reps to 5/25/5 if needed.


    WOD 4:

    20-16-12-8-4 reps, for time of:

    Burpees

    V-Ups


    WOD 5:

    Complete as many rounds as possible in 7 mins of:

    10 Kneeling Jump-Ups

    10 Tricep Push Ups

    Kneeling Jump-Ups Demo: https://www.youtube.com/watch?v=a8hk0N-1zNc


    WOD 6:

    Complete as many rounds as possible in 14 minutes:

    Sprint 100 M Or 30 Second Sprint

    9 Random Object Shoulder Press

    9 Froggers

    Frogger Demo: https://www.youtube.com/watch?v=ueGvIOHMZG0


    WOD 7:

    Each for time: 2 X 1 Mile Runs

    Rest 5 minutes between efforts.

    Scale distance to 800 M or run/walk.