WOD
WOD: At Home or Join our Virtual Classes at 10 AM & 6 PM
STRENGTH
Tabata Style:
Up Downs 8 x 20s
Single Leg Glute Bridge 8 x 20s (4 each), hold top pos
Side Plank 8 x 20s (4 each)
Overhead Triceps. 8 x 20s. Use band or DB or an odd object
CONDITIONING
30-20-10
Single Arm DB/KB Thruster total
Burpees over DB
COOLDOWN
– Worlds Greatest Stretch 30s each pose
WOD: At Home or Join our Virtual Classes at 10 AM & 6 PM
STRENGTH
1a) Yoga Push-ups: 4 x 10-20. Rest 30s
1b) DB Reverse Lunge: 4 x 8-10. Rest 30s
2a) 1-Arm DB Rows: 4 x 8-10 ea. Rest 30s
2b) Reverse Plank: 4 x 20s. Rest 30s
CONDITIONING
EMOM 10:
20s Sit-ups
20s Max Reps Alt. DB Snatch
COOLDOWN
– Worlds Greatest Stretch 30s each pose
– Scorpion Stretch 30s each
Saturday’s At Home WOD
At Home WOD:
Skill
– 1 Gymnastics Skill + 1 Bodybuilding movement for a body part that needs attention
Conditioning:
5 Rounds of 40s work/20s rest:
1a) Jumping Jacks
1b) Jump Rope – Singles or Doubles
1c) Mountain Climbers
1d) Abs with plate switch
Finisher – 100 banded pushdowns + 100 Banded Pull-aparts
Friday’s At Home WOD
At Home WOD:
Strength:
1a) Banded Hammer Curls: 4 x 15. Rest 30s.
1b) Seated DB Lateral Raises: 4 x 15. Rest 30s.
Conditioning:
Tabata – Alternating:
1a) Reverse Lunges (alternating legs in place)
1b) SDHP (any object will work)
Rest 60s before moving to #2
2a) Flutter Kicks
2b) Elbow Plank
Rest 60s before moving to #3
3a) Plyo Push-ups
3b) Banded Pull-apart with an underhand grip
Finisher – Worlds Greatest Stretch x 20s each pose + 20 Active Straight Leg Raises each side
WOD
At Home WOD:
Strength:
1a) Goblet Box Squat: 4 x 12-15. Rest 30s.
1b) Russian Twists: 4 x 20 (total.) Rest 30s.
Conditioning:
For time:
100 DB Thrusters (light or one odd object held in goblet position to overhead will work.)
*EMOM (starting at 0:00) 8 Yoga Push-ups or Box Push-ups
Finisher: Tabata – Single Leg Glute Bridges
WOD: Filthy Fifty Home Version
At Home WOD:
Conditioning
“Filthy Fifty Home Version”
For time:
50 Alternating Step-ups on an elevated surface of 16-20″
50 Banded Pull-aparts
50 American Kettlebell Swings
50 Walking Lunges
50 Reverse Crunch
50 Single Arm Push Press (split right/left)
50 Supermans
50 Squat Jumps
50 Burpees
50 Double Unders
– Goal: Have fun and get creative if needed with objects used (if you do not have access to DBs or KBS.)
Finisher: Elbow Plank – Who can hold the longest!?
WOD: Skill Day
At Home WOD:
Gymnastics Skill Work
EMOM 10:
ODD Minutes: 10-20s Handstand Hold
EVEN Minutes: 10-20s Hollow Hold
Conditioning:
EMOM 20:
Minute 1: 20s Side Plank Right/20s Side Plank Right
Minute 2: 8 Devils Press (any two objects will work for this)
Minute 3: 8 Up Downs
Minute 4: 8 Squat Jumps
Minute 5: 50 Single Unders
– Goal: Keep all work intervals throughout – meaning if it takes you 30s to complete Devils Press on round 1 it should take the same on the last round.
Finisher:
Wall Sit Hold – Who can go the longest!?
Monday’s WOD
Strength:
A1) DB Reverse Lunges: 4 x 8-10 each. Rest 30s.
– Any objects can be used for this.
A2) 1-Arm DB Rows: 4 x 8-10 each. Rest 30s.
Conditioning:
5 RFT:
10 Burpees
10 Air Squats
10 Sit-ups (abmat preferable)
10 Jump Lunges (total)
Rest 60s.
– Goal: Keep track of all splits – we want to keep your splits within 30s of each other so finding a “sustainable” 80% pace is the goal.
Finisher:
50 KB Curls (any object will work)
Sunday’s WOD from Home:
Strength:
A1) DB Split Squats: 3 x 10 each. Rest 30s.
A2) Kipping Handstand Push-ups: 3 x 5-10. Rest 30s.
or regular Push-ups
Conditioning:
Tabata – 8 x 20s on/10s off:
1) Glute March
2) Double Unders
3) Hollow Rocks
4) Squat Jumps
– Goal: 20s of consistent work for each interval. Rest 60s before moving on to next interval.
Saturday’s WOD from Home
For time:
1 Mile Run
Then,
5 Rounds of:
20 Air Squats
30 Shoulder taps (left/right = 1 rep)
20 Sit-ups
– Goal: Slow/consistent pace around 70%.
Friday’s WOD From Home
At Home WOD
Strength:
A1) Single Arm DB Push Press: 4 x 6-8 each. Rest 30s.
– Any object will work
A2) 1-Arm DB Rows: 4 x 6-8 each. Rest 30s.
Conditioning:
4 Rounds of:
50 Mountain Climbers (left/right = 2 reps)
25 Push-ups
400 Meter Run
Rest 2:00
– Goal: Consistent pace around 80%. Splits should be within 20s of each other for all rounds.
Thursday’s WOD
Strength:
A1) Single Leg RDLs: 4 x 6-8 each. Rest 30s.
– Any object will work
A2) Single Leg Glute Bridge: 4 x 8 each. Rest 30s.
Conditioning:
For time:
100 Burpees
– Goal: Complete 10-15 reps every 60s – goal is sub 9:00.