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

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