Warmup
50 double unders
3 rounds
10 pushups
10 situps
10 squats
2 min rest
Wod
12 min AMRAP
1 pushup, 2 situps, 3 squats
2 pushups, 4 situps, 6 squats
3 pushups, 6 situps, 9 squats
Etc, score is total number of reps
*I know these are …
warmup
400 m run
3 rounds
10 sec L-sit
10 sec hand stand hold
10 sec wall sit
2 min rest
wod
“ Annie”
50-40-30-20-10
doubleunders
situps
We just did this one, see if you can beat your last time.
25 jumping jacks
3 rounds
10 jumping lunges
10 situps
10 burpees
2 min rest
Wod
5 rounds
14 squats
21 pushups
400m run
Rest day
“Fight gone bad”
3 rounds, 1 min per station
Med ball thrusters
SDLHP 75/55
Box jumps 20”
Push-press 75/55
Row for calories
Rest
My driveway, 10:00am.
If you cant make it, try to use the same movements using objects that you have. Text me if you have any questions. …
Warmup
400m run
3 rounds
10 Sec bottom of squat holds
10 sec Plank
10 jumping jacks
2 min rest
Wod
12 min AMRAP
25 situps
20 walking lunges
Warmup
50 double unders
3 rounds
10 jumping jacks
10 hollow body rocks (on your back, feet and arms up, rock back and forth=1)
10 super mans (on your belly, arms and legs off the ground=1)
2 min rest
Wod
20 min AMRAP
5 sec L-sit hold on the …
Warmup
25 jumping jacks
3 rounds
10 sec planks
10 bottom to bottom squats
10 lunges
2 min rest
Wod
Run 10 min from you house, stop every 2 min and do burpees for 1 min.
Run 10 min back to your house, stop every 2 min and do …
Warmup
400m run
3 rounds
10 jumping lunges
10 sec bottom of squat stretch
10 burpees
2 min rest
Wod
20 min AMRAP
5 push-up
10 situps
15 squats
Warmup
50 doubleunders
3 rounds
10 jumping jacks
10 air thrusters
10 lunges
2 min rest
Wod
3 rounds
400m run
100 doubbleunders
20 thrusters 65/44
** if you don’t have a bar or dBs do air thrusters