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Programming Home WODs Week 16

  • apr 18, 2021
  • superadmin

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 x 15
– Dead Bug 3 x 20

B) WOD:
12 min AMRAP:
2-4-6-8-10-etc.
– Bulgarian split squats left
– Bulgarian split squats right
– Back extensions
– V-ups / Tuck Ups

Tuesday

Warming up:
-20 Small/Medium/Big shoulder rotations
-30 sec Frog stretch
-10+10 World’s Greatest Stretch L/R
-5 Inch Worms
-20 Prone Snow Angles
-10 Push Ups into Pike

A) 3 SuperSets:
– Turkish sit-up 3 x 15 (both hands hold heavy book or other object)
– Seated shoulder press 3 x 12 per arm ( use heavy book or any other home object)

B) WOD:
every 3 minutes for 5 rounds:
– 16 Alternating weighted reverse lunges
– 16 Strict Sit ups
– 8 Burpees*
* add 1 burpee each round
TIME LEFT = REST

Wednesday

Warming Up:
Tabata nr 1:
-High plank to low plank to high plank
-Mountain Climbers
Tabata nr 2:
-Hollow Rocks
-Russian Twists

A) EMOM 9 min:
Min 1: 45 sec Plank Hold
Min 2: 35 sec Side Plank Hold L
Min 3: 35 sec Side Plank Hold R

B) TASK TABATA:

300 reps for time, following the pattern:
– 20 seconds of Push-ups
10 seconds of rest
– 20 seconds of Split squats L
10 seconds of rest
– 20 seconds of Split squats R
10 seconds of rest
– 20 seconds of Up-Downers
10 seconds of rest

Thursday

Warming up:
2 Rounds:
-5 tempo air squats
-5 negative push ups ( pause 3 sec at the bottom )
-10 strict sit ups
-30 High Knees

A) 3 SuperSets:
– Dips from chair/couch/bench 3 x 8-12
– Bird dog 3 x 20

B) WOD:
16 min AMRAP:
– 6 Pike Push-ups
– 20 Flutter kicks
– 12 Cossack Squats
– 20 Russian Twists

Friday

Warming up:
2 rounds:
– 5 walkouts
– 10+10 single leg deadlifts RDL ( no weights)
– 10 hamstrings walk outs
– 5 push ups into pike with 5 sec hold on pike position

A) 3 SuperSets:
– 20 sec Hollow Hold
– 20 sec Crab Extension Hold
– 20 sec Handstand Hold
all 3 movements focus on core work.

B) WOD: 10-9-8-7-6-5-4-3-2-1 reps for time of:
– Walk Outs
– Single leg squats (to target such as couch chair) L
– Single leg squats (to target such as couch chair) R
– Narrow hands Push Ups

Saturday

Warming up:
1 round:
60 sec Inch Warm
60 sec Tempo Air squats (very slow)
60 sec Plank Hold
60 sec Scapula Push Ups
Into:
2 Rounds
-5 Hand Release Push Ups
-5 Air Squats
-5 Sit Ups

WOD: FOR QUALITY
‘THE BIG ANIMAL EMOM”

4 rounds for quality:
– 1 minute BEAR walk
– 1 minute DUCK walk
– 1 minute CRAB walk
– 1 minute LEOPARD walk
– 1 minute MONKEY walk

FINISHER:
Tabata
20 sec WORk – 10 sec REST x 8:
– Push Ups
– Air Squats

Sunday

Warming up:
Tabata x 1: 20 sec. work-10 sec. Rest
– Slow Air Squats
– Jumping Jacks
3 rounds for quality:
-10 scapula push ups
-10 sec Hollow Rocks

A) 3 SuperSets:
– Tempo RDL 3 x 10 per leg ( can use any object at home)
– Single Leg Glute Bridge 3 x 10 per leg

B) WOD:
2 rounds for repetitions:
– 30 seconds wall sit hold + 30 seconds air squats
– 30 seconds diamond push-up hold + 30 seconds diamond push-ups
– 30 seconds hercules hold (2 books) + 30 seconds hercules raises
– 30 seconds hollow holds + 30 seconds v-ups
– 30 seconds lunge hold left + 30 seconds lunges left
– 30 seconds lunge hold right + 30 seconds lunges right
– 30 seconds wide grip push-up hold + 30 seconds wide grip push-ups


DB/KB

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 Goblet Squats
-5+5 BD/KB Push Press
-10 V-Ups

A) 3 Supersets:
– Cyclist Squat 3 x 10 ( weighted )
– Dead Bug 3 x 20

B) WOD:
12 min AMRAP:
2-4-6-8-10-etc.
– Bulgarian split squats left KB/DB Goblet Hold
– Bulgarian split squats right KB/DB Goblet Hold
– KB/DB Push Press ( alternate arm whenever you like )
– V-ups / Tuck Ups

Tuesday

Warming up:
-20 Small/Medium/Big shoulder rotations
-30 sec Frog stretch
-10+10 World’s Greatest Stretch L/R
-5 Inch Worms
-20 Prone Snow Angles
-10 Push Ups into Pike

A) 3 SuperSets:
– Turkish Get-Up 3 x 4+4 ( first 4 on one arm then 4 on other arm )
– Seated KB/DB shoulder press 3 x 8-10 per arm ( if seated is too heavy, stand up and press)

B) WOD:
every 3 minutes for 5 rounds:
– 16 Alternating weighted reverse lunges
– 16 DB/KB Snatches
– 8 Burpees*
* add 1 burpee each round
TIME LEFT = REST

Wednesday

Warming Up:
Tabata nr 1:
-High plank to low plank to high plank
-Mountain Climbers
Tabata nr 2:
-Hollow Rocks
-Russian Twists

A) EMOM 9 min:
Min 1: 45 sec Plank Hold
Min 2: 20 x KB/DB Bent Over Rows L
Min 3: 20 x KB/DB Bent Over Rows R

B) TASK TABATA:

300 reps for time, following the pattern:
– 20 seconds of Burpees
10 seconds of rest
– 20 seconds of DB/KB Split squats L
10 seconds of rest
– 20 seconds of DB/KB Split squats R
10 seconds of rest
– 20 seconds of KB/DB Russian Swings
10 seconds of rest

Thursday

Warming up:
2 Rounds:
-5 tempo air squats
-5 negative push ups ( pause 3 sec at the bottom )
-10 strict sit ups
-30 High Knees

A) 3 SuperSets:
– KB/DB Floor Chest Press 3 x 12 per arm
– Bird dog 3 x 20

B) WOD:
16 min AMRAP:
– 6 KB/DB Thrusters L
– 20 Flutter kicks
– 6 KB/DB Thrusters R
– 20 Russian Twists (RX+ weighted)

Friday

Warming up:
2 rounds:
– 5 walkouts
– 10+10 single leg deadlifts RDL ( no weights)
– 10 hamstrings walk outs
– 5 push ups into pike with 5 sec hold on pike position

A) 3 SuperSets:
– 20 sec Hollow Hold
– 20 sec Crab Extension Hold
– 20 sec Handstand Hold
all 3 movements focus on core work.

B) WOD: 10-9-8-7-6-5-4-3-2-1 reps for time of:
– KB/DB Ground to overhead
– Single leg RDL L
– Single leg RDL R
– Narrow hands Push Ups

Saturday

Warming up:
1 round:
60 sec Inch Warm
60 sec Tempo Air squats (very slow)
60 sec Plank Hold
60 sec Scapula Push Ups
Into:
2 Rounds
-5 Hand Release Push Ups
-5 Air Squats
-5 Sit Ups

A) FOR QUALITY:
‘THE BIG ANIMAL EMOM”

2 rounds for quality:
– 1 minute BEAR walk
– 1 minute DUCK walk
– 1 minute CRAB walk
– 1 minute LEOPARD walk
– 1 minute MONKEY walk

B) Every 3 min x 5:
– 8 DB/KB Push Press L + 8 DB/KB Overhead Reverse Lunges L
– 8 DB/KB Push Press R + 8 DB/KB Overhead Reverse Lunges R
TIME LEFT = REST

Sunday

Warming up:
Tabata x 1: 20 sec. work-10 sec. Rest
– Slow Air Squats
– Jumping Jacks
3 rounds for quality:
-10 scapula push ups
-10 sec Hollow Rocks

A) 3 SuperSets:
– Tempo RDL 3 x 10 per leg ( can use any object at home)
– Single Leg Glute Bridge 3 x 10 per leg

EMOM 14:
Min 1: 14 DB/KB Hang to Overhead ( any style)
Min 2: 14 burpees