Warm Up:
3 rounds
50 jumping jacks
10 PVC hang power cleans
10 PVC front squats
10 PVC push presses
*sub broom stick or similar for PVC
Skill/Strength:
3 rounds
10 plate sit to stand (or other object)
20 russian twists with plate or DB
WOD:
50 power cleans (155/105) at home DB power cleans (see below)
*every 2 mins sprint 100m (or run in place 30 seconds)
Warm Up:
1-2 mins of jump rope (jump in place)
Then 3x
10 push ups
10 v-ups
10 air squats
30 second chest/scapular stretch against wall
Skill/Strength:
4x
5 bench presses (sub KB, DB, or child and lay on bench or floor)
15 GHD sit ups (sub 20 butterfly sit-ups)
WOD: 4 rounds
5 burpee broad jumps
10 toes to bar (use modification below or counter or sub down to v-ups)
20 plank jacks (see below)
30 walking lunges
Warm up:
200m run or (90 seconds cardio of choice)
Then 3x
10 PVC pass throughs (use broom stick, towel, etc)
10 Wide grasp PVC shoulder presses (broom stick, etc)
10 PVC overhead squats (use broom stick, towel etc)
Skill/Strength:
15 mins to complete 3-5 rounds of
15 barbell (or DB) bicep curls
15 barbell (or DB) bent over rows
WOD: 15 min AMRAP
15 pull ups (table pull ups below or scale down to push ups)
10 OHS (use towel as shown above or 1 arm DB or KB
200m run (or 90 seconds cardio - jumping jacks, jumps rope, etc)
Warm Up:
200m or cardio of choice for 1-2 mins
Then 3x
20 jumping lunges
10 push ups
5 inch worms
20 curtsy squats
Skill/Strength:
3x
5 turkish get ups each round
1 min weighted squat hold (use it to stretch sit at bottom)
WOD: 25 min AMRAP
10 air squats - run 400m
20 air squats - run 400m
30 air squats - run 400m
*continue adding 10 reps to the squats followed by 400m for 25 mins
Warm Up:
Run 200m (or cardio of choice for 2 mins)
Then 3 rounds
10 jump squats
20 russian twists (with or without an object)
10 thrusters with what you will use in workout
Skill/Strength:
2 shuttle runs (get out side and pick a few short distances to run)
3 wall walks
WOD:
Thruster Pyramid
5 rounds:
5 thrusters (45/35 bar or adjust with KB or DB should be light)
REST 10 SEC
10 thrusters
REST 10 SEC
15 thrusters
REST 10 SEC
10 thrusters
REST 10 SEC
5 thrusters
REST 1 min
The object of this is to get through the whole round without stopping
and NOT putting the bar, DB, object down until you get to the minute
rest at the end of the ladder. So you will do 5-10-15-10-5 resting 10
seconds between the numbers but ONLY put the bar down at the end
after the round and then rest 1 minute. Complete the pyramid 5 times.
Warm up:
Run 200m (or 1:30 of some cardio - jumping jacks, high knees, etc)
Then 2x:
10 plank up downs
20 walking lunges
10 v-ups
20 air squats
Skill/Strength:
3 rounds
10 bulgarian split squats each leg
30 seconds of hollow rocks
WOD:
For time:
3 rounds
10 power snatches (sub single arm DB or KB snatches or any object)
10 push ups
200m run (or 1-1:30 of any cardio - bike, rower, jumping jacks)
Then
3 rounds of
10 push presses (DB or KB or object push presses shoulder to overhead)
10 air squats
200m run
See below for push press and power snatch examples
Warm Up:
1-2 mins cardio (run, bike, jump rope, jumping jacks)
Then 3 rounds
5 burpees
10 box jumps (or step ups or high squat jumps)
10 push presses (empty bar, broom stick, light DBs)
10 hang cleans (empty bar, broom stick, light DBs)
Skill/Strength: 5x5 push presses (hold DBs or other objects in each
hand and press overhead) complete a 100m sprint between sets
or 30 seconds of FAST high knees
WOD:
21-15-9 (or 21-15-9-15-21)
Power Cleans (95/65) or use DBs or lift an object ground to shoulders
Box Jumps (find a STURDY object to jump on or step up on a chair)
Toes To Bar (v-ups)
* if you have minimum weights and are doing step ups I
recommend doing 21-15-9-15-21 to get a better workout in.
Get creative with the power cleans. A homemade sandbag
can be used or a heavy bag of dog food, a small child!?
Whatever you have to use!
Warm up:
3 rounds
1 min jump rope (or jumping jacks)
10 air squats (hold 5 seconds at bottom)
10 v-ups
10 PVC (or broom stick) lunge pass throughs
10 PVC (or broom stick) back squats
Skill/Strength: 5x5 backsquats (put a child/person on your shoulders)
or hold a weighted object
20 seated leg lifts over an object between sets (see below)
WOD:
3 rounds
1 min DUs (or jumping jacks)
Rest 30 seconds
1 min Burpees
Rest 30 seconds
1 min lateral jumps (side jumps over an objects)
Rest 30 seconds
1 min mountain climbers
REST 1 MINUTE
Strength/Skill: 3 rounds of 10 KB/DB snatches each arm and 10 weighted sumo squat jumps
WOD:
4x
50 mountain climbers
40 KBS
30 Goblets Squats
20 V-ups
*20 min time cap!
HOME VERSION:
Skill/Strength: 10 KB/DB/object snatch or press each arm and 10 weighted squat jumps
WOD: 4RFT
50 Mountain Climbers
40 KBS (Find any object to swing to mimic KBS)
30 Goblet Squats (air squats or hold an object and squat)
20 v-ups
*20 min time cap!
Strength/Skill: 3 rounds of 20 box step ups and 10 ring dips
WOD: 8 rounds
30 DUs
12 front rack lunges (95/65)
8 Push Presses (95/65)
*aim to keep your rounds quick and under 2 mins
HOME VERSION:
Strength/Skill: 3 rounds of 20 step ups to an object and 10 chair dips
WOD: 8 rounds
30 DUs or 60 singles if you have a jump rope or 60 mountain climbers
12 Lunges with DBs, a Kettlebell or any weighted object
8 Push Presses with same weight as above
*aim to keep rounds under 2 mins and total time under 15 mins
*think outside the box and make a sandbag from a backpack or duffle bag or find any objects to be able to lunge or press
