OUR WODS

4/4/2020

At Home WOD #18
https://youtu.be/YlxsagQj9Jo

Warm-up:
8:00 AMRAP:
20 Jumping Jacks
10 Deadlifts
20 Toes Taps
10 Slow Squats
20 Arm Shoot Throughs

Support Your Box WOD #1
10 Min AMRAP:
10 Squats
9 DB Snatches – Right Arm
10 Push-ups
9 DB Snatches – Left Arm

4/3/2020

At Home WOD #17
https://youtu.be/HTeRSKytYms

Warm-up:
3 Min Bike / Ski / Row / Jump Rope
Then 2 Rounds:
20 Weighted Shoulder Shrugs
15 Deadlifts
10 Shoulder Press
10 Box Step-ups

For Time:
40-30-20-10 of:
One Arm DB / KB Snatch
Box Jumps / Step-ups

4/2/2020

At Home WOD #16
https://youtu.be/yZs8bKyP0qM
https://youtu.be/GRhAltTTACg

Warm-up:
5 Rounds of:
5 Handstand Kick-ups
5 Burpees
10 Squats
20 Side to Side Jumps

Turkish Get-ups
6-6-6-6

For Time:
50 Double Unders / 100 Single Unders
25 Front Squats / Goblet Squats
50 Double Unders / 100 Single Unders
25 Burpees
50 Double Unders / 100 Single Unders
25 Front Squats / Goblet Squats
50 Double Unders / 100 Single Unders

4/1/2020

At Home WOD #15
https://youtu.be/JVTLT-qQaAs

Warm-up:
40 Single Unders
10 Knee Hugs
10 Figure 4’s
10 Scorpions
20 Downward Dog Calf Stretches

4 Rounds EACH for Time:
Run 200 m
30 KB Swings
Run 200 m
*Rest approximately 3 mins between rounds

3 Rounds NOT for Time:
30 Toes to Pole / Wall / Door
30 Penguins (15 each side)

3/31/2020

At Home WOD #14
https://youtu.be/cyImaCvrIoc

Warm-up:
3 Min Run / Row / Bike / Ski
then 2 Rounds of:
20 sec Samson Stretch (each leg)
10 Push-up with arm to ceiling
10 Reverse Scorpions
10 Boot Strappers

“Cindy”
20 Min AMRAP:
5 Pull-ups
10 Push-ups
15 Squats

3/30/2020

At Home WOD #13
https://youtu.be/ZanqvQlDC90

Warm-up:
3 Rounds of:
1 Min Plank Hold
10 KB Swings
10 Arm Circles (both Directions)
50 Mountain Climbers

“At Home DT”
5 Rounds for Time:
12 Deadlifts
9 Hanging Power Cleans
6 Push Press / Jerks
*use barbell, dumbbells, sandbag, Kettlebell, etc.

3/28/2020

Join us at 8:30 and 9:30 for our Zoom Classes.  Use the link to workout online with friends and coaches:  https://zoom.us/j/6114031768

At Home WOD #12
https://youtu.be/hlPn0RcZJJ4

Warm-up:
6 Min AMRAP:
6 Elbow to Ankle
6 Toy Soilders / Pump Jacks
6 Push-ups
18 Jumping Jacks

Tabata Box Jumps / Box Step-ups
Rest 1 Min
Tabata Sumo Deadlift High Pulls
Rest 1 Min
Tabata Jumping Split Squats
Rest 1 Min
Tabata Burpees
*score is lowest reps from each movement

BE STRONGER THAN YOUR STRONGEST EXCUSE