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.

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

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.

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

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

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.

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

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

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

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