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


21-15-9 in Reps


Sit ups


Push ups



Hand release push up

Dead bugs-per side

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


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.


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


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


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

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26. Juli 2021

Thank you !

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