WOD: Week of 7/26 - At-home work

MONDAY

21-15-9 in Reps

Burpees

Sit ups

15-12-9

Push ups

V-Ups

12-9-6

Hand release push up

Dead bugs-per side


This is essentially 3 workouts completed back-to-back-to-back

TUESDAY

10x 100m Sprint

Rest as needed between each effort

Scale: For those unable to run/sprint

30 seconds all out effort on your choice of cardio equipment


Midline work:

Handstand holds/down dog holds

Bird Dogs

Spend 10 minutes here, 30 second efforts max, focusing on creating tension throughout the body.


WEDNESDAY

Bulgarian Split Squats

5x6 Each leg @3310 (3 down, 3 hold, 1 up, 0 rest at top)


4 Rounds

20 Alternating leg V-Ups (Full V-ups if able - NO FLOPPING FISH)

20 Jumping Air Squats

20 Alternating Reverse lunges


THURSDAY

Super set x 4 sets Prone Angels x 5

Plank Shoulder taps x 10 each (Slow)


Amrap 12

20 Goat bag swings (fill a backpack, grab a rock, find something 20-50#s)

30 Mountain Climbers


FRIDAY

800m Run Nasal Breathing Only

Max reps Unbroken Push-ups

400m Run Nasal Breathing Only

Max reps Unbroken Push-ups

200m Run Nasal Breathing Only

Max reps Unbroken Push-ups


Rest 2:00


800m Run for time





117 views1 comment

Recent Posts

See All

MONDAY AMRAP 12: 10 burpees 25 double-unders Post-workout: 6 sets for load: 3 shoulder presses from the floor – Rest 1:00-1:30 between sets. TUESDAY For time: 1:00 max calorie row 150-m farmers carry

MONDAY 5 rounds for time of: 800-m run 30 KB swings (53/70 lb) 30 pull-ups TUESDAY 7 sets for load: 1 front squat Post-workout: 5 sets: 10 KB side bend/side 1:00 double KB front-rack hold WEDNESDAY Fo