

Tuesday March 31, 2020
HOME WOD: 20 one leg hip thrusts (10/10)
15 tuck sit ups
Max UB jumping air squats (go to failure)
Rest 2-3 min
3 rds
20 goblet lateral (side) lunges (10/10)
30 UB lunges switches
3 rds
Conditioning
100 wall balls/ thrusters
All the workouts can be performed with no weights or with a kB, medball, dumbbell or a gallon of water or a backpack or anything you feel comfortable.


Monday March 30, 2020
HOME WOD:
EMOMx 12 (4 rds)
1- 5 walk out push ups + 5 HR push ups
2- 20 alternating single arm toe touch
3- 20 goblet reverse lunges
Into
10 min amrap
60 dubs
12 side burpees over object
Into
EMOMx12 (4 rds)
1- 20 goblet reverse lunges
2- 20 alternating single arm toe touch
3- 5 wall out push ups -+ 5 HR push ups
All the workouts can be performed with no weights or with a kB, medball, dumbbell or a gallon of water or a backpack or anything you feel


Saturday March 28, 2020
HOME WOD: EMOMx15 (5 rds)
1- 50 dubs/50 singles
2-15 wall balls/ thrusters
3-15 SDHP
15 no push burpee into squat (don’t stand up)
12 jumping lunges
3-4 rds
20 Mountain climbers supported on db/kB/medball
20 prisioner tall kneeling to standing (10/10)
3-4 rds
All the workouts can be performed with no weights or with a kB, medball, dumbbell or a gallon of water or a backpack or anything you feel comfortable.


Friday March 27, 2020
HOME WOD:
15-20 spider push ups m
20 3 point kB row (10/10)
18 dip to toe touch
20 Turkish sit up to TGU (5 Turkish + 5 TGU/ arm)
4 rds
30-45 sec jump over object arm supported
20 jackknifes to Superman/ tuck to Superman (10/10)
3 rds
Conditioning
14 min amrap
2 single arm kB/db deadlift
2 single arm clean
2 single arm stoh
20 side to side jumps
Keep adding 2 reps to the kB/db movement and keep the jumps at 20)
All the workouts can be performed w


Thursday March 26, 2020
HOME WOD:
5-7 min steady pace cardiovascular conditioning
Run/jog/bike/row/ski/ elliptical/swim or any other option
Then recover and perform
30 sec 80% effort
30 sec rest
7 rds
Then recover and cool down
3-5 min steady pace cardiovascular conditioning


Wednesday March 25, 2020
HOME WOD:
16 Bulgarian split squat (8/8)
45 sec plank
16 narrow squat to wide squat
3 rds
EMOM until 100 burpees are performed
1- 12 wall balls/ thruster or single arm thruster
2- 20 hollow rocks
3- 12 object ground to OH
4- 20 Russian twists
5- Max burpees
All the workouts can be performed with no weights or with a kB, medball, dumbbell or a gallon of water or a backpack or anything you feel comfortable.


Tuesday March 24, 2020
HOME WOD:
18 offset push ups (9/9)
16 single arm cross body RDL (8/8)
20 muscle db or kB snatch (10/10)
3 rds
15 tricep Dips ( chair )
10 floor pull ups/ door pull ups/ SDHP
4 rds
Conditioning
40 UB mountain climbers
20 no push ups burpees
10 hspu incline push ups
60 dubs
4 rds
All the workouts can be performed with no weights or with a kB, medball, dumbbell or a gallon of water or a backpack or anything you feel comfortable


Monday March 23, 2020
HOME WOD:
30-40 sec wall sit weighted or not)
20 Hip thrusts
Then max jumping air squats in 40 sec
4 rds perform as a giant set and take 2 min break between sets
30 crunches
30 Russian twists
30 reverse crunches
2 rds not for time just move at a constant pace
Conditioning: (go hard on this one, it’s short and spicy 🌶)
8 medball cleans
8 burpees over ball
8 pistols / 8 weighted lunges
8 burpees over ball
3 rds
All the workouts can be performed with


Saturday March 21, 2020
HOME WOD: 1 mile run 60 du/singles 20 kb swings 20 kb reverse lunges 60 du/singles 20 goblet squats 20 kb forward lunges 4 rounds


Friday March 20, 2020
HOME WOD: 7 walk out push ups
14 Russian baby makers
14 single arm reverse plank bridge (7/7)
14 bent over row
4 rds
18 Cossack squats (9/9)
18 Windmill (9/9)
18 clean to reverse lunge (9/9)
6 rds
20 suitcase deadlift (10/10)
40 mts farmer carry (20 up and 20 down)
80 dubs or single unders
6 rds
All the workouts can be performed with no weights or with a kB, medball, dumbbell or a gallon of water or a backpack or anything you feel comfortable