Friday, 10 April WOD

Warm-up: 1 mile run-keep track of your time

Day 2 of 30 for the 100 burpee challenge.

METCON: Reps for time of:

50-40-30-20-10 reps, for time of:

  • Dumbbell Snatch, pick load (you could use anything that has some weight to it. (ex. gallon of ice cream, large bag of candy or a small child)
  • Sit-up

Thursday, 9 April WOD

Complete all at once or throughout the day.

Warm-up: Run for 20 minutes and record your distance.

30 day burpee challenge day 1 (inspired by Coach EB)

METCON:

Accumulate 8 minutes in Plank Hold.

Everytime you need to rest complete 1 round of the following:

  • 20 Glute bridges
  • 15 Air Squats
  • 10 push-ups

Monday, 6 April WOD

Work for the day:

20-16-12-8-4 reps, for time of:

Burpee

V-ups

then

For time:

  • 75 Flutter kicks (4 count = 1 rep)
  • 75 Weighted Squats (pick load)
  • 50 Flutter kicks (4 count = 1 rep)
  • 50 Weighted Squats (pick load)
  • 25 Flutter kicks (4 count = 1 rep)
  • 25 Weighted Squats (pick load)

Friday, 3 April WOD

Warm Up:

  • 5 Min jog
  • 100 jumping jacks
  • 30 jumping squats
  • 5 minutes of hip/quad/ham stretch

Strength: Dips

  • Every 2 minutes complete 10 dips and max effort diamond pushups for 10 miutes

METCON: 4 rounds, 45 secs per station, for reps:

  • Jumping Lunges
  • Rest 45 secs
  • Dive bomber push-ups
  • Rest 45 secs
  • Burpee with a big jump
  • Rest 45 secs

Thursday, 2 April WOD

Warm Up: 5 rounds for quality

  • 20 push-ups
  • 30 4-count flutter kicks
  • 50 air squats

Strength: Push-ups

  • Weighted Push-ups (pick load)
    • Death by weighted push-ups
    • 1 rep on the first minute
    • 2 reps on the second minute
    • continue until failure

METCON:

Run 3 miles for time.

Record your time on Beyond the Whiteboard App!!!

Tuesday, 31 March WOD

Home Work out:

Warm Up:

  • 400m run
  • 10 Burpees a min for 7 minutes
  • Timed 1 mile run
  • 5 min jog, record distance in 5 minutes

Strength: Hand Stand Push Ups:

  • 3 Hand Stand Push Ups every minute for 5 minutes
    • Scaled = 10 second Hand Stand Holds or 1 Wall walk

Rest 5 minutes then repeat 3 times.

Metcon:

4 rounds for time of:

  • Run, 400 m
  • 50 Air Squats
  • 15 Burpees