21.01.2021

Home WOD

Active Rest Day:
30 minute walk/jog or 30 minute mobility of your choice!

Bonus Workout:
10 alternating rounds with a partner
*5 each
10 Single Arm Alternating Devils Press OR 20 Stepback Lunges
20 Dumbbell Lateral Burpees OR Burpees
30 Air Squats

20.01.2021

Home WOD

Warm-up:
5:00 Clock:
30 Single Unders/Jumping Jacks
10 Alternating Lunge Elbow to the Floor
5 Dynamic Squat Stretch

Bodyweight Version:
AMRAP 10 Minutes:
30 Air Squats
30 Plate Hops/Line Hops
Aim to hold a moderate pace on this workout. Go for 80% of your max capacity and try to maintain that pace throughout.
Air squats: aim to keep these unbroken each round. Keep a consistent pace here!
Plate hops/Line hops: Aim to keep these unbroken. Utilize the rest between movements!

Equipment Version:
AMRAP 10 Minutes:
30 Goblet Squats
60 Double Unders
Aim to hold a moderate pace on this workout. Go for 80% of your max capacity and try to maintain that pace throughout.
Goblet squats: aim to keep these 2-3 sets throughout. Keep a consistent pace here!
Double unders: Aim to keep these unbroken. Sub 90 single unders if needed.

Bonus Workout:
For Time:
10 Deadlifts (50% of 1RM Deadlift)
15 Hand Stand Push Ups
10 Deadlifts (60%)
15 Hand Stand Push Ups
10 Deadlifts (65%)
15 Hand Stand Push Ups
10 Deadlifts (75%)
15 Hand Stand Push Ups
10 Deadlifts (80-85%)
15 Hand Stand Push Ups
Time Cap: 15 Minutes
Hand Stand Push Ups: Sub with HSPU with feet on box, Pike Push Ups or Double Dumbbell Shoulder to Overhead.

Accessory:
3 Sets:
20 Abmat situps
40 Flutters kicks (each side)
60 Sec plank hold
-Rest 1:00 B/T Sets-