Strength: 3x10 heavy squat if you have a bar squat 3 heavy sets of 10 work up if you can, if no bar find the heaviest object you can and squat it. If you can put it on your back do so if you can only hold it in front of you do so and if the object isnt super heavy for you, do 4 sets of 25 Wod: 3RFT 50 Du/ jumping knee tucks 15 pull ups hang from anything you got ...
if you did all the wods this week thus far you need to rest if not make up one you missed...
wod: 20min amrap 20 sit ups 20 weighted step ups 20 wallballs/ thruster any object thats heavy enough to be able to do 10 to 15 reps fresh ...
Wod: 1 mile run but every min stop and do 10 air squats rest as long as it takes to complete and then another mile run with 10 air squats every min...
take about 20 min to work on some skill like handstand pushups or hand stand walks or shoulder taps or holding handstand on wall and trying to hold with one or both feet slightly off wall maybe DU Wod: 30-20-10 DL wether you have a bar or half of your bed or even a heavy kettle bell or bells HSPU...
warm up: 10 min run 5 min out turn around 5 back Wod: For time 40 goblet squat (what every you got DB kettle bell or heavy object) 40 burpees over object 30 goblet squats 30 burpees over object 20 GS 20 burpees 10 GS 10 burpees...
Wod: 4RFT 75 DU 30 jumping lunges Korwod: 5 rounds for good quality 30 sec handstand hold 15 v ups 30 sec hollowman hold...
Strength: 15 min emom clean and jerk shooters choice Wod: 4 RFT "Plague inc." 15 T2B 10 HSPU 2 rope climb Home wod: 4RFT 20 v-ups 10 hspu/15 push ups 2-4 strict pulls ...
Strength: 15 min emom 1 snatch shooters choice Wod: 10 min emom "Coronavirus" 3 bar mu/10 C2B (something that will take you between 8 and 15 sec every round) with remaining time max cal bike Home version is: pick up from the ground to overhead in one motion any object with one hand ie. water gallon but really anything that is balanced in your house that has some weight and based on how heavy do less or more reps every minute on the minute like a 8 pound water gallon maybe do 8-10 reps every minute. for the wod do as many pullups as you can that takes about 15-20 sec then remaining time in the 10 minutes do jumping air squats. to modify pullups do srict from the door or ring row modification minus the rings use a towel hanging from something. Score is amount of jumping air squats. Finally if you need some minimal equipment to help you out with your home workouts please do not hesitate to come in and check some stuff out! ...
Strength: DL (festivus wod 3) pick your weight for reps of 30 sec of work and 90 sec rest for 3 rounds Wod: Festivus wod 4 2 min window for 2 rounds 20 wallball max cal row rest 5 min and repeat wod 4 again...