26.02.2021

Home WOD

Warm-up:
5:00 Clock:
6 Alternating Lunge Elbow to the Floor (Total)
12 Crab Toe Touches
4 Push Ups to Downward Dog Pose

Bodyweight Version:
EMOM x 20 Minutes:
Min 1: 20 Jumping Lunges
Min 2: 15 Chair Dips
Min 3: Max Reps Alternating Leg V-Ups
Min 4: Rest
This is an EMOM, which means every minute on the minute. Once you complete the reps for that minute, rest until the next whole minute.
Aim for unbroken reps on both the jumping lunges and chair dips.
Alternating leg v-ups: it will be tough, BUT aim for unbroken reps here if you can! Sub bicycle kicks as a scale if needed.

Equipment Version:
EMOM x 20 Minutes:
Min 1: 20 Alternating Single Dumbbell Step Back Lunges
Min 2: 10 Alternating Devil’s Presses
Min 3: Max Reps Alternating Leg V-Ups
Min 4: Rest
This is an EMOM, which means every minute on the minute. Once you complete the reps for that minute, rest until the next whole minute.
Aim for unbroken reps on both the single dumbbell stepback lunges and alternating devils presses.
Alternating leg v-ups: it will be tough, BUT aim for unbroken reps here if you can!

Bonus Weightlifting:
If you have a barbell and want to do the weightlifting, do it before the conditioning.
Push Jerk:
2×3 reps @ 65% 1RM Jerk
3×3 @ 70% 1RM Jerk
rest 60 seconds between sets
Not a Split Jerk!. Bar can be taken from the rack OR Floor
Athletes that are newer workout up to a comfortable set of 3 reps in 10 minutes.

Accessory:
3 Sets:
:60 Wall Sit
:45 Plank Hold
:30 Handstand Hold
-Rest as needed b/t sets and reps-

25.02.2021

Home WOD
30 minute walk/jog or 30 minute mobility of your choice!

Warm-up:
2 Rounds:
30 Jumping Jacks /Single Unders
5 Push Ups to Downward Dog
10 Lunge Elbow to the Floor

Bonus Workout:
AMRAP 15 Minutes:
Split reps with a partner however you want!
100 Burpees
100 Goblet Squats OR Air Squats
100 Alternating Leg V-Ups
100 Single Arm Alternating Hang Dumbbell Clean and Jerks OR Stepback Lunges
100 Double Unders OR Jumping Jacks