The WOD Page

04.06.20

Cash In: Run .5 Mile

Then

15 Rounds
5 Dips
10 Pistol Squats(5 per leg)
15 Bent Over Rows

Cash out: Run .5 Mile

Grab a chair or a bench to do the dips, and use that heavy backpack(or weights if you have them!)for the rows. If your backpack is light, do 15 rows on each arm.

04.03.20

For time:

100 Jump Squats
80 Reverse Crunches
60 Pushups
40 Cossack Squats(40/leg)
20 Inchworms

04.01.20

SMURPH

5 Mile Run
50 Pullups
100 Pushups
150 Squats
5 Mile Run

If you can’t find a park to do pullups, try doing renegade rows or bent over rows with any heavy object you can find in your house. (That backpack I mentioned would work) 50 each arm. Or if a park is open near you, use something there.

Not an April Fool’s Joke❤️(Sorry about the late post! If you’ve already worked out, just save this one!)

03.31.20

50-40-30-20-10

High Knees
Double Unders
Situps

If you don’t have a jump rope, definitely invest in one. For now, sub in jumping jacks or jump squats if you’re feeling spicy.

03.30.20

10 Rounds
1 Min On - 1 Min Off

Burpee Tuck Jumps
Jumping Lunges

Alternate between the two. So there will be 5 rounds of each exercise. 1 Min On and 1 Min Off is 1 Round, so this will take at least 20 minutes. Have fun!

03.27.20

AMRAP 15 Minutes

3 x Wall Walks/Pike Pushups
6 x Divebombers
9 x Plank Marches(9 each side)
12 x Plank Rocks

03.26.20

Leg Blaster

5-10 Rounds

20 Squats
20 Lunges
20 Jump Squats
20 Jump Lunges

That’s 10 each leg on the lunges. Push yourself.

03.25.20

“Ten to One”(sorta)

Burpees: 10-9-8-7-6-5-4-3-2-1

Mountain Climbers(x5): 1-2-3-4-5-6-7-8-9-10

Round 1: 10 Burpees & 5 Mntn Climbers
Round 2: 9 Burpees & 10 Mntn Climbers
Round 3: 8 Burpees & 15 Mntn Climbers
...
Round 8: 3 Burpees & 40 Mntn Climbers
Round 9: 2 Burpees & 45 Mntn Climbers

Hot and fast with this one guys🤘🏼

03.24.20

21-15-9

Bulgarian Split Squats (Right)
Bulgarian Split Squats (Left)
Superman Pulses
Hollow Rocks

03.23.20

“Body Conditioning”

6 Rounds for Time

5 Divebombers

10 V-Ups

15 Jump Squats

03.20.20

Pyramid 1-10-1

Squat
Jump Lunges
Plank March

Start by doing 1 of each, then 2 of each, then 3 of each, and so on, all the way up to 10 of each. Then, you go back down. 9 of each, 8 of each, and so on.

1 Rep for the Jump Lunges & Plank March = 1 on each side! Stay strong guys!

03.19.20

“8-Minute WOD”

2 Minutes Max Pushups

1 Minute Rest

2 Minutes Max Situps

1 Minute Rest

2 Minutes Max Air Squats

If you want to make this one a little bit more spicy, fill up a backpack with books or heavy cans and use it as a weight vest/“med ball”! We will be using it in the next few days anyway, might as well see how it feels now.

Happy to see you guys still getting after it!