APRIL 2020
At Home WOD's
1 MAY 2020
WOD - For Time
5 Wall Walks + 15 OH Squats @50/35k
4 Wall Walks + 15 OH Squats
3 Wall Walks + 15 OH Squats
2 Wall Walks + 15 OH Squats
1 Wall Walks + 15 OH Squats
Scaling Options Available
2 MAY 2020
WOD - 20 Min AMRAP
50 Dble Unders/ 100 Skips
15 Clusters @45/30k
15 BB Bent Over Row
15 Dedlift
50 Burpees Over Bar
Scaling Options Available
4 MAY 2020
WOD - 3 Rounds for Time (18 Min CAP)
25 Burpee DB Ground to OH @1 x 20/10k
24 Alt. DB Step Ups
Scaling Options Available
5 MAY 2020
WOD - 3 Rounds for Time
400m Run/500m Row
15 HSPU
15 Hang Clean & Jerk @45/30k
Scaling Options Available
6 MAY 2020
WOD - 20 Min EMOM
Min 1 - 200m Sprint
Min 2 - 10 DB Shoulder to OH @20/10k
Min 3 - 10 V-Ups
Min 4 - 15 HR Pushups
Min 5 - 10 Alt Pistols
Scaling Options Available
7 MAY 2020
WOD - MARINE 16 - 8 x 2 Min AMRAP
20m Sprint + 16 Burpees
20m Sprint + 16 Pushups
20m Sprint + 16 Air Squats
20m Sprint + 16 Mountain Climbers
20m Sprint + 16 Jumping Jacks
20m Sprint + 16 Jumping Lunges
20m Sprint + 16 High Knees
20m Sprint + 16 Squat Jumps
Scaling Options Available
8 MAY 2020
WOD - 14 Min AMRAP
10 Push Press @50/35k
16 Box Jumps
22 American KB Swing @24/16k
Scaling Options Available
9 MAY 2020
WOD - Mother's Day WOD
30 Min LABOUR (AMRAP)
Trimester 1
Min 1-10 - 13 Wall Balls + 100m WB Sprint
Trimester 2
Min 11-20 - 20 WB Pushups + 20 WB RDL's
Trimester 3
Min 21-30 - 40 WB Situps + 40 WB Ground to OH
EMOM 2 Baby Kicks (Burpees)
Scaling Options Available
11 MAY 2020
WOD - 7 Rounds
35 Double Unders/70 Skips
1 Snatch @50/35k
Scaling Options Available
12 MAY 2020
WOD - 30 Min AMRAP
20 DB Lunges @ 2x20/10k
20 DB Shoulder Press
200m Row/150m Run
Scaling Options Available
13 MAY 2020
WOD - 22-16-10 For Time
Back Squat @45/30k
10 HS Walk/Bear Crawl
Front Rack Walking Lunge
10m HS Walk/Bear Crawl
Scaling Options Available
14 MAY 2020
WOD - 5 Rounds for Reps
1 Min DB Dedlifts @2x20/10k
1 Min Pushups
Scaling Options Available
15 MAY 2020
WOD - 5 Rounds for Time
5 OH Squats @50/35k
10 Toes to Bar Bell
15 DB Hang Squat Clean @ 2x20/10k
20 Double Unders/40 Skips
Scaling Options Available
16 MAY 2020
WOD - BODY BURNER For Time
50 Air Squats
10 Burpees
40 Air Squats
20 Burpees
30 Air Squats
30 Burpees
20 Air Squats
40 Burpees
10 Air Squats
50 Burpees
Scaling Options Available
18 MAY 2020
ACCESSORY - 3 Rounds
10m Walking Crabs
10 Superman to Hollow Hold
WOD - ANNIE for Time
50-40-30--20-10/100-80-60-40-20
Double Unders/Skips
BF Situps
Scaling Options Available
19 MAY 2020
ACCESSORY - 3 Rounds
10 WB Laying Tricep Extensions
10 WB Standing Tricep Extensions
10 WB Laying Chest Pass
WOD - 21-15-9
WB Squat Clean @9/6k
WB Toes to Ball
Wall Balls
Scaling Options Available
20 MAY 2020
ACCESSORY - 3 Rounds
10 DB Lat Flye
10 DB RDL
10 DB Bent Over Row
WOD - 3 Rounds for Time (16 Min CAP)
35 DB Burpee Ground to Overhead @1 x 20/10k
24 DB Alt. Lunges
Scaling Options Available
21 MAY 2020
WOD - For Time EMOM 2 Burpees
50 Mountain Climbers
40 Plank Shoulder Taps
30 Plank Jump In's
20 Pushups
STRETCH -
Scaling Options Available
22 MAY 2020
SKILL - Power Clean with Scarecrow
WOD - For Time
30 Power Cleans @60/40k
30 Bar Facing Burpees
Scaling Options Available
23 MAY 2020
WOD - 2 Rounds for Time
10 Tyre Flips
200m Plate Pinch Farmer Carry @1x15/10k
30 Plate Ground to Overhead
40 Air Squats
AFTER BURNER - 20m Plate Inchworm for Time
Scaling Options Available
25 MAY 2020
SKILL - Thrusters
WOD - 2 Rounds for Time
50 Double Unders / 100 Skips
25 Thrusters @40/25k
25 Burpee Over Bar
Rest 3 Mins Then
2 Rounds for Time
100 Double Unders / 200 Skips
50 Thrusters
50 Burpee Over Bar
Scaling Options Available
26 MAY 2020
SKILL - HSPU, SDHP
WOD - 21-15-9
HSPU
KB SDHP
Scaling Options Available
27 MAY 2020
SKILL - Plate Ground to Overheadm / WallBalls
WOD - 25 Min AMRAP
10 x 5m Shuttles
10 Plate Ground to Overhead @25/15k
60/40/30 Wall Balls @9/6k
Scaling Options Available
28 MAY 2020
SKILL - KB Swings, Goblet Squats, BF Situps
WOD - 8 Min AMRAP
16 KB Swings @24/16k
16 Goblet Squats
16 BF Situps
Rest 2 Min Then
6 Min AMRAP
12 KB Swings @24/16k
12 Goblet Squats
12 BF Situps
Rest 2 Min Then
4 Min AMRAP
8 KB Swings @24/16k
8 Goblet Squats
8 BF Situps
Scaling Options Available
29 MAY 2020
SKILL - Pistols, DB Snatch
WOD - For Time
50/40/30/20/10
Alt Pistols
DB Alt Snatch
Scaling Options Available
30 MAY 2020
WOD - 10 Rounds for Time
30 Double Unders
5 Dedlift @50/30k
5 Front Squat
5 Shoulder to Overhead
Scaling Options Available
No Equipment
WOD's
1 MAY 2020
WOD - For Time
5 Wall Walks + 15 Towel OH Squats @50/35k
4 Wall Walks + 15 Towel OH Squats
3 Wall Walks + 15 Towel OH Squats
2 Wall Walks + 15 Towel OH Squats
1 Wall Walks + 15 Towel OH Squats
Scaling Options Available
2 MAY 2020
WOD - 20 Min AMRAP
50 Dble Unders/ 100 Skips
15 Air Squats with Jump from the Bottom
15 Stable Bench Pullups
15 ea RDL's
50 Burpees
Scaling Options Available
4 MAY 2020
WOD - 3 Rounds for Time (18 Min CAP)
25 Burpee Gym Bag Ground to OH
24 Alt. DB Step Ups
Scaling Options Available
5 MAY 2020
WOD - 3 Rounds for Time
400m Run/500m Row
15 HSPU
15 Gym Bag Hang Clean & Jerk
Scaling Options Available
6 MAY 2020
WOD - 20 Min EMOM
Min 1 - 200m Sprint
Min 2 - 10 Gym Bag Shoulder to OH
Min 3 - 10 V-Ups
Min 4 - 15 HR Pushups
Min 5 - 10 Alt Pistols
Scaling Options Available
7 MAY 2020
WOD - MARINE 16 - 8 x 2 Min AMRAP
20m Sprint + 16 Burpees
20m Sprint + 16 Pushups
20m Sprint + 16 Air Squats
20m Sprint + 16 Mountain Climbers
20m Sprint + 16 Jumping Jacks
20m Sprint + 16 Jumping Lunges
20m Sprint + 16 High Knees
20m Sprint + 16 Squat Jumps
Scaling Options Available
8 MAY 2020
WOD - 14 Min AMRAP
10 Gym Bag Push Press
16 Box Jumps
22 American KB Swing @Gym Bag
Scaling Options Available
9 MAY 2020
WOD - Mother's Day WOD
30 Min LABOUR (AMRAP)
Trimester 1
Min 1-10 - 13 Gym Bag Swings + 100m Gym Bag Sprint
Trimester 2
Min 11-20 - 20 Gym Bag Pushups + 20 Gym Bag RDL's
Trimester 3
Min 21-30 - 40 Gym Bag Situps + 40 Gym Bag Ground to OH
EMOM 2 Baby Kicks (Burpees)
Scaling Options Available
11 MAY 2020
WOD - 7 Rounds
100m Sprint
10 Squat Jump
Scaling Options Available
12 MAY 2020
WOD - 30 Min AMRAP
20 Walking Lunges
20 Gym Bag Shoulder Press
150m Run
Scaling Options Available
13 MAY 2020
WOD - 22-16-10 For Time
Back Squat @Gym Bag
10 HS Walk/Bear Crawl
Front Rack Walking Lunge
10m HS Walk/Bear Crawl
Scaling Options Available
14 MAY 2020
WOD - 5 Rounds for Reps
1 Min Gym Bag Dedlifts
1 Min Pushups
Scaling Options Available
15 MAY 2020
WOD - 5 Rounds for Time
5 OH Squats @Gym Bag
10 Toes to Bag
15 Hang Squat Clean @ Gym Bag
100m Sprint
Scaling Options Available
16 MAY 2020
WOD - BODY BURNER For Time
50 Air Squats
10 Burpees
40 Air Squats
20 Burpees
30 Air Squats
30 Burpees
20 Air Squats
40 Burpees
10 Air Squats
50 Burpees
Scaling Options Available
