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WOD

Programming Home WODs Week 11

Bodyweight Monday Warming up: Tabata x 1: 20 sec. work-10 sec. Rest – Up Downs – Jumping Jacks 3 rounds for quality: -10 scapula push ups -10 Weighted sit ups (use any object at home) -10+10 Bulgarian Split Squats per leg WOD: 6 ROUNDS -20…

Programming Outside Open Gym Week 10

08.03 Good Weather Warm Up: 2 Rounds: – 10 Air Squats – 10 PVC Good Mornings – 10 Push Ups into Pike Hold (2sec) – 10 PVC Pass Through A) Deadlift 5 x 3 @ 95% / RPE 9.5 (same weight across all sets) CAP:…

Programming Home WODs Week 10

Bodyweight Monday 3 min mobility work: -30 sec ankle stretch on door frame L/R -30 sec pigeon stretch L/R -60 sec prayer stretch on chair 2 Rounds for quality: -10 Tempo Squats -10 V-Ups -10 Scapula Push Ups A) 3 Supersets: – Cyclist Squat 3…

Programming Outside Open Gym Week 9

01.03 Good Weather Warm Up: 2 Rounds: – 10 Air Squats – 10 PVC Good Mornings – 10 Pike Push Ups – 10 PVC Pass Through A) Deadlift 5 x 4 @ 90% / RPE 9 (same weight across all sets) CAP: 14 B) WOD:…

Programming Home WODs Week 9

Bodyweight Monday 3 min mobility work: -30 sec ankle stretch on door frame L/R -30 sec pigeon stretch L/R -60 sec prayer stretch on chair 2 Rounds for quality: -10 Tempo Squats -10 V-Ups -10 Scapula Push Ups A) 3 Supersets: – Cyclist Squat 3…

Programming Outside Open Gym Week 8

22.02 Good Weather Warm Up: 2 Rounds: – 5 Burpees – 10 PVC Good Mornings – 10 Pike Push Ups – 10+10 Shoulder Banded press A) Deadlift 5 x 5 @ 85% / RPE 8.5 (same weight across all sets) CAP: 14 B) WOD: 5…

Programming Home WODs Week 8

Bodyweight Monday 3 min mobility work: -30 sec ankle stretch on door frame L/R -30 sec pigeon stretch L/R -60 sec prayer stretch on chair 2 Rounds for quality: -10 Tempo Squats -10 V-Ups -10 Scapula Push Ups A) 3 Supersets: – Cyclist Squat 3…

Programming Outside Open Gym Week 7

15.02 Good Weather Warm Up: 2 Rounds: – 5 Burpees – 10 PVC Good Mornings – 10 Push Ups – 10 Banded Good Mornings A) Deadlift 5 x 5 @ 80% / RPE 8 (same weight across all sets) CAP: 14 B) WOD: 17 min…

Programming Home WOD’s Week 7

Bodyweight Monday 3 min mobility work: -30 sec ankle stretch on door frame L/R -30 sec pigeon stretch L/R -60 sec prayer stretch on chair 2 Rounds for quality: -10 Tempo Squats -10 V-Ups -10 Scapula Push Ups A) 3 Supersets: – Cyclist Squat 3…

Programming Outside Open Gym Week 6

08.02 Good Weather Warm Up: 2 Rounds: – 1 min Hard Bike/Row – 10 Jump Squats – 10 Burpees – 20 Banded Good Mornings A) Deadlift 5 x 5 @ 75% / RPE 7 (same weight across all sets) CAP: 14 B) WOD: 5 ROUNDS…

Programming Home WODs Week 6

Bodyweight Monday Warming up: Tabata x 1: 20 sec. work-10 sec. Rest – Up Downs – Jumping Jacks 3 rounds for quality: -10 scapula push ups -10 Weighted sit ups (use any object at home) -10+10 Bulgarian Split Squats per leg WOD: 6 ROUNDS -20…

Programming Outside Open Gym Week 5

01.02 Good Weather Warm Up: 2 Rounds: – 10 Straight Leg Hand Floor reach – 10 Air Squats – 5 Walkouts – 20 Banded Good Mornings A) Deadlift 5 x 4 @ 75% / RPE 7 (same weight across all sets) CAP: 14 B) WOD:…