28.11.2020

Workout Of The Day

The Ghost:
6 Rounds for Max Reps:
1:00 Rowing for Calories
1:00 Burpees
1:00 Double Unders
1:00 Rest

Home WOD

Warm-up:
5:00 Clock:
1:00 Marching in place
5 Inchworms
10 Alternating Reverse Lunges

Bodyweight Version:
3 Sets:
5 Minutes AMRAP:
20 Hand Release Push-Ups
20 Alternating Box Step Ups
-Rest 1:30 between Sets-

Equipment Version:
3 Sets:
5 Minutes AMRAP:
20 Hand Release Push-Ups
10 Double Dumbbell Box Step Overs
-Rest 1:30 between Sets-

Accessory:
Tabata (0:20 on/0:10 off) x 8 rounds
Sit-Ups

27.11.2020

Workout Of The Day

8 Rounds (1:1-Work:Rest)
5 Power Cleans (70-75%)
5 Bench Press (70-75% of Power Clean)
Time Cap: 22 Minutes

Home WOD

3 Rounds:
4 Push-Ups to Down Dog
8 Dynamic Squat Stretch
24 Plate Hops

Bodyweight Version:
For time:
20 Jumping Air Squats
10 Box jumps *STEP DOWN or Tuck Jumps
20 Jumping Air Squats
20 Alternating Leg V-Ups
20 Burpees
20 Alternating Leg V-Ups
20 Jumping Air Squats
10 Box jumps *STEP DOWN or Tuck Jumps
20 Jumping Air Squats

Equipment Version:
For time:
10/10 Single Arm Dumbbell Overhead Squats*
10 Box Jumps *STEP DOWN
10/10 Single Arm Dumbbell Thrusters
20 Alternating Leg V-Ups
20 Single Arm Dumbbell Devil’s Press
20 Alternating Leg V-Ups
10/10 Single Arm Dumbbell Thrusters
10 Box jumps *STEP DOWN
10/10 Single Arm Dumbbell Overhead Squats*
*Front Rack Dumbbell Squats

Accessory:
3 Sets:
5/5 Turkish Get Ups
0:30 Arch Hold