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At Home WOD
Warm Up
10 Hip Bridges
10 Inch Worms
50 Jumping Jacks
10 Inch Worms
10 Hip Bridges
Strength
5 Rounds
20 Snatches
5 Explosive Squat Jumps, see how high you can get
WOD
10 rounds
3 Burpees
6 Sit Ups
9 Push Ups
Post
6 min. stretch
1 min. pigeon each side
1 min. lizard each side
1 min. ragdoll (standing, touching your toes)
1 min. child’s pose
Warm Up
2 Rounds
40 Jumping Jacks
30 Mountain Climbers
20 Sit Ups
10 Burpees
Strength
5 rounds
1 min. Wall Sit
1 min. Plank
30 sec. static hold above head, right arm (use what you have!)
30 sec. static hold above head, left arm
WOD
6 min. AMRAP
2 Ground to Overhead (G2OH)
10 Lunges, total
4 G2OH
10 Lunges
6 G2OH
10 Lunges....
+ 2 reps to G2OH each round
Rest 2 min.
6 min. AMRAP
2 Headcutters (HC)
10 Squats
4 HC
10 Squats
6 HC
10 Squats
8 HC…
Post
2 Rounds
25 Hollow Rocks
25 Supermans
Warm Up
5 min. jog
Strength
Find something heavy to carry - a bucket of rocks or sand, a kettlebell or dumbbell, small child
10x
Walk 100 steps, set weight down
Immediately sprint back to where you started
Walk back to your weight (this is your rest)
WOD
10 min. AMRAP
5 Knee Tuck Jumps (scale to jumping squats)
10 Push Ups
20 Mountain Climbers
40 Line Hop Overs
Post
Accumulate 3 min. in plank
Warm Up
5 min. jog
10 Plank to Toe Touch
2 min. Couch Stretch
1 min. Ragdoll (bent over touching toes)
WOD
40 minute Friday!
*40 min. time cap
100 Sit Ups
90 “Box Jumps” (a bench, a stair, just find something to hop up on. If you can’t find anything, do 90 tuck jumps)
80 Jumping Jacks
70 Squats
60 Push Press (with DB or KB. If you don’t have any weight, find something to hold)
50 Burpees
40 Thrusters (with a DB do 20 Thrusters each side)
30 Hand Release Push Ups
20 Ground to Overhead
10 minute walk - Slow it all down, don’t look at your phone, take in some fresh air, be grateful for a body that can do what you just did.
Warm Up
2 min. stretch wrists
15 hip bridges
15 toe touches
1 min. lizard stretch each side
Strength
Find some stairs, or 3 different heights to do push ups from
5 Rounds
10 Push Ups at highest level
7 Push Ups at mid height
5 Push Ups at lowest height (floor?)
WOD
16 min. AMRAP
16 Jumping Lunges
6 Burpees
16 Lateral Hops Over an Object
6 Burpees
16 Mountain Climbers
6 Burpees
Post
2 min. Pigeon (1 min. each side)
1 min. Happy Baby
1 min. Scorpion, rotating side to side
Warm Up
Full Body Stretch
2 rounds
10 lunges
10 squats
10 push ups
10 inch worms
Strength
Grab a kettlebell, dumbbell, or something with some weight to it that you have at home
4 rounds
30 Lunges, hold weight at side
20 Single Arm Front Rack Squats
20 Single Arm Shoulder Presses
WOD
10-9-8-7-6-5-4-3-2-1
Jumping Squats
Sit Ups
30 seconds plank in between each set
Score is total time
Post
50 Russian Twists with weight if you have it
Warm Up
5 min. jog
Strength
Core Work
3 Rounds:
15 Plank-to-Forearms
1 min. Left Side Plank
1 min. Right Side Plank
15 Hollow Rocks
1 min. Left Elbow Plank
1 min. Right Elbow Plank
15 V-Ups
Rest 2 min. between each round
WOD
Run from your home for 10 min.
Rest 3 min.
Run back home and try to be at least 10 sec. faster
Post
Spend 5 min. (set a timer!) stretching your calves and hamstrings
Warm Up
100 Jumping Jacks
3 Rounds of:
10 Bootstrap Squats
20 Mountain Climbers
10 Torso Twists in Lunge
Strength
Find anything at home that is 5-40# that you can hold in one hand
Scale to appropriate weight to maintain proper form:
Shoulders stay square in squat
Squat only as far as you can without rotating torso or dropping arm
Video: https://www.youtube.com/watch?v=AyuOhrT-9J4
5 rounds
10 Single Arm Overhead Squats, Right
10 Single Arm Overhead Squats, Left
:30 sec. hold with weight held in both hands directly out in front of you (keep core tight and hips directly under shoulders)
WOD
12 minute running clock:
Minute 1: Burpees
Minute 2: Jumping Squats (full depth and feet get off ground)
Minute 3 : Push Ups
Score is total reps
Post
6 min. mobility & core
Minute 1: Pigeon, left side
Minute 2: 20 sit ups
Minute 3: Pigeon, right side
Minute 4: 20 sit ups
Minute 5: Child’s pose
Minute 6: 20 sit ups
