WOD BLOG

At-Home Workout

5-10-15-20-25-30
Sumo Deadlift High Pulls
Push-ups
1:00 Running in Place [high knees or butt kickers]

*every time you break the Sumo Deadlift High Pulls do 5/5 Speed Skaters*
*every time you break the Push-ups do 10/10 Bicycle Tuck-ups up to a max of 10 times*

At-Home Workout

5 Rounds
2min AMRAP
3 Power Cleans
3 Front Squats
3 Push Jerks
3 Back Squats
30 Double/Single Unders or 30 Mountain Climbers
*Rest 2min Between Rounds*

*use a weight that you can do all 4 movements unbroken*
*on the Mountain Climbers, cross the knee to the opposite elbow*

At-Home Workout

20min EMOM
1. 8-10 Handstand Push-ups + 8-10 Box/Broad Jumps
2. 30sec Max Calories
3. 8-10 Power Snatches [barbell] or 16-20 Single-Arm Power Snatches
4. 45sec Max Calories

*Handstand Push-ups can be Strict or Kipping however the videos show only the Strict movement*
*go moderate/hard on station 2 and try to hit the same number of Calories on station 4 every Round*

At-Home Workout

4 Rounds
30 Front Rack Lunges
20 Floor Press
10 V-up Complex

*Lunges should be light enough to do 2-3 Rounds unbroken if possible*
*V-up Complex:
1 Rep = 1/1 Single-Leg V-ups + 1 V-up

At-Home Workouts

60 Single-Arm Thrusters
50 Burpee Single-Arm Deadlifts
40 Single-Arm Hang Power Clean & Jerks

At-Home Mobility

2 Rounds
1:00 Standing Single-Arm Pec Stretch [left]
1:00 Standing Single-Arm Pec Stretch [right]
1:00 Lat Stretch [left]
1:00 Lat Stretch [right]
1:00 Standing Single-Leg Quad Stretch [left]
1:00 Standing Single-Leg Quad Stretch [right]
1:00 Seated Single-Leg Forward Fold [w/ twist] [left]
1:00 Seated Single-Leg Forward Fold [w/ twist] [right]