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Programming Home WODs

  • Jan 25, 2021
  • superadmin

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 Reverse Lunges
-10 Burpees
-20 V-Ups/Sit-Ups
-10 Diamond Push-Ups

Tuesday

Warming up:
2 Rounds:
-5 tempo air squats
-5 negative push ups
-10 strict sit ups
-30 High Knees

WOD: 5 rounds

-5 burpees
20 squats
-5 burpees
10 push ups
-5 burpees
20 lunges
-5 burpees
10 v-ups

COOL DOWN: 8-10 min floor stretching.

Wednesday

Tabata nr 1:
-High plank to low plank to high plank
-Mountain Climbers

Tabata nr 2:
-Hollow Rocks
-Russian Twists

Accumulate 2 min total in bottom squat position

WOD: FOR TIME

3 rounds:
15 burpees
20 sit ups
25 air squats

Into

3 rounds:
15 Push Ups
20 V-Ups
25 Reverse Lunges

Thursday

Warming up:
General stretch for 5 min – ankles and hips.

5 to 10 reps of each movement from the WOD

WOD: ‘’LOREDO”
6 Rounds For Time
-24 Air Squats
-24 Push-Ups
-24 Walking Lunges
-400 meter Run (2 min high knees/jumping jacks)

Friday

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:

13-12-11-10-9-8-7-6-5-4-3-2-1 reps of:
-Hand Release Push-Ups
-Air Squats
-Sit Ups

Saturday

CORE WORKOUT:

12 min EMOM:
Min 1: 20 Russian Twists
Min 2: 20 Hollow rocks
Min 3: 20 Side Plank Hip Raise L
Min 4: 20 Side Plank Hip Raise R

WOD: EMOM for 20 minutes

In 1 min complete following:
-4 Burpees
-6 Air Squats
-8 Sit-Ups

Sunday

Warming Up:
1 Rounds of:
-30 High Knees
-10 Burpees
-10 Chair Dips
-5 Air Squats

WOD: ‘’DONNA”
5 Rounds for Time
-60 High Knees
-30 Burpees
-20 Chair Dips
-10 Air Squats


DB/KB

Monday

Warming up:

1 ROUNDS
-1min Jumping Jacks
-1min Plank Hold (elbows)
-1min Shoulder Taps

EXTRA WORK:
3 gigs sets:
• 10+10 DB Floor chest press
• 10+10 DB Split Squats
• 10 DB Tempo Romanian deadlifts ( slow down)
Rest 2 min between sets.

WOD:
Every 3 min x 6:
In 3 min widow perform:
• 16 DB/KB snatches ( Switch hang whenever you like)
• 10 air squats (RX+ DB/KB Goblet Squats)
• 8 burpees
Time left = rest

Score = slowest round.

Tuesday

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

WOD: 10 ROUNDS
-12 Single Arm Push Press w. DB/KB (Split reps how you like)
-8 Goblet Squats

Wednesday

Warming Up
9 min EMOM:

45 sec WORK – 15 sec REST
1.Jumping Jacks
2.High Knees
3.Butt Kicks

Specific Warm Up:
2 ROUNDS:
-10x KB/DB Deadlifts
-5+5 Windmills (use any light object if you want)

WOD:
1 to 10 to 1 rep of:
-KB Swings / DB Hang Clean and Jerk
-Burpees over the KB/DB

Thursday

Warming Up:
3 Rounds:
-10 walk outs
-10 wide stance air squats
-10 push ups into pike

2 min of Hang Power Clean and Jerk practice.

WOD:
EVERY 3 min x 7:
-12 Hang DB/KB Cleans and Jerks (can alternate but don’t have to)
-10 Air Squats
-5Burpees

TIME LEFT=REST

Score = slowest round

Friday

Warming Up:

3 Rounds:
-10 Front Lunges
-10 Walk Outs
-10 Back Extensions

Prepare shoulder for snatches:
2 Rounds:
-10 big rotations forwards and backwards
-10 Scapula push ups into pike position with 5 sec hold

WOD: 18 min AMRAP:

12 DB/KB Snatches (can be alternating)
12 Burpees
12 Alternating DB/KB Front Step Lunges

Saturday

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

WOD: For time:

150 Push Ups*
*every time you stop = 10+10 KB/DB One Arm Bent Over Rows with + 8+8 KB/DB One Arm Push Press

Sunday

Warming Up:
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

WOD: FOR TIME

27-24-21-18-15-12-9-6-3

-One Arm Thrusters
-V-Ups/Tuck Ups
-Reverse Lunges (RX+ with DB/KB)