SOMETHING WE CAN KILL AT HOME!
15 minute EMOM:
15 air squats
10 hand release push-ups
ME burpees in remaining time
every minute on the minute, complete the air squats and push-ps, with whatever time is left in the minute get as many burpees as possible. Burpees completed will be your score
30 Seconds Each:
Easy Bike or Row
Medicine Ball Deadlifts
Easy-Medium Bike or Row
Squat to Medicine Ball
Medium Bike or Row
Medicine Ball Strict Press
Faster Bike
Medicine Ball Ground to Overhead
5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Kettlebell Swings (53/35)
1 Minute Calorie Bike
1 Minute Rest
Partners
AMRAP 20
Partner 1
10 Cal Bike
10 Shuttle Runs
10 Wall Balls
Partner 2
Rest or Air Squats
Line Drills:
4 Gym Laps
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance
12 min AMRAP:
2 Push Presses (115/80)
2 Toes to Bar
2 Box Jump Overs (24/20)
4 Push Presses (115/80)
4 Toes to Bar
4 Box Jump Overs (24/20)
….
Up by (2) reps until the finish.
Choose a weight in the workout that you could complete 20+ repetitions unbroken when fresh.
This WOD can be done at home, or at open gym! Note which option you chose in the workout notes.
OPTION A:
For Time:
50-40-30-20-10
Jumping Lunges
Sit-ups
OPTION B:
For Time:
50-40-30-20-10
Jumping Lunges
After Each Round:
Accumulate 1 Minute Hollow Hold
