HomeWod Week 23-28.03.20

Day 1

Warm up

6′ AMRAP
10 Inchworm
10 Spiderman
10 Box Dips

MetCon

5 Rounds For Time
50 Air Squat
30 HSPU/Push Ups

Cap Time 20′

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Day 2

Warm up

3 Rounds
10 Jumping Jack
10 Plank Rotation
10 Lunges

Core

Tabata
Single Arm Plank

Tabata
Flutter Kicks

MetCon

18′ EMOM
1 min 30 DU
2 min 10 Thrusters + 5 Burpees
3 min Rest

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Day 3

Warm Up

2 Rounds
10 PVC Pass
10 Up&Dow Plank
10 Bird Dog
10 90 to 90

MetCon

15’AMRAP
9 Pull Ups
15 HR Push Ups
21 KB Swings/Hip Thrust

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Day 4 rest

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Day 5

Warm Up

3 Rounds
5 Inverted Burpees
10 Bird Dog Knee to Elbow
15″ Hollow Hold

Strength

4 Rounds
10+10 S. A. DB Deadlifts
10+10 S. A. DB High Pull
10 Weighted Superman Hold

MetCon

AMRAP 5′
Air Squat
Start Every Minute With 10 V-Ups
Rest 1′
AMRAP 5′
Reverse Lunges
Start Every Minute With 10 V-Ups
Rest 1′
AMRAP 5′
Alternating Pistol Squat
Start Every Minute With 10 V-Ups

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Day 6

Warm up

1′ Pike HS Hold
1’Rest
1′ Wall HS Hold
1′ Rest
1′ HS Hold

10′ EMOM
HSPU
(35-40% Of Max Kiping HSPU)
Scale: Elevated Push Up

MetCon

For Time
100-80-60-40-20
Jumping Jack
50-40-30-20-10
Burpees no clap