WOD BLOG

At-Home Workout

20min EMOM
1. 8-12 Swings + 8-12 Ring/TRX Rows [2sec down]
2. 8-12 Speed Skaters [4-6/side] + 8-12 Sumo Deadlift High Pulls

At-Home Workout

3 Rounds
5 Wall Climbs
10 Squat Cleans
15 Push Jerks

*Rest 5min*

15 Wall Climbs
30 Squat Cleans
45 Push Jerks

At-Home Workout

400m Run
10 Devils Press
40 Weighted Russian Twists [20/side]
300m Run
10 Devils Press
30 Weighted Russian Twists [15/side]
200m Run
10 Devils Press
20 Weighted Russian Twists [10/side]
100m Run
10 Devils Press
10 Weighted Russian Twists [5/side]

At-Home Workout

3 Rounds
5min AMRAP
25 Weighted Sit-ups [feet on bench, straight arms]
50 Swings
100 Jumping Jacks
Max “X” in Remaining Time
*Rest 3min Between Rounds*

Round 1: X = Push-ups
Round 2: X = Strict Dips [2sec down]
Round 3: X = Push-ups

At-Home Workouts

15min EMOM
1. 10-15 Ring/TRX Rows [3sec down]
2. 10/10 Side Tuck-ups + 10 Tuck-ups
3. 30sec Max Burpee [no jump] + Speed Skater

*Burpee [no jump] + Speed Skater: perform a Burpee then instead of jumping up do a Speed Skater [left leg], then perform another Burpee, followed by a Speed Skater [right leg]*

At-Home Mobility

2 Rounds
1:00 Standing Forward Fold [fingers interlaced behind back]
1:00 Standing Single-Leg Quad Stretch [left]
1:00 Standing Single-Leg Quad Stretch [right]
1:00 Supinated Crossover Glute Stretch [left]
1:00 Supinated Crossover Glute Stretch [right]
1:00 Frog Stretch