WOD

For our athletes who are traveling out of town or for when you can’t make it to the gym, below are some ideas to keep your workouts going:

 

  • 3 rounds : Run 1/2 mile 50 - Air squats

  • 10 rounds : 10 - Push-ups | 10 - Sit ups | 10 - Squats

  • For time : 200 - Air squats

  • “Susan” – 5 rounds: Run 200m |10 - Squats | 10 - Push ups

  • 3 rounds for time : Sprint 200m | 25 - Push ups

  • 3 rounds for time : 10 - Handstand push ups | 200m run

  • Tabata – 4 minutes each exercise – 20 seconds work, 10 seconds rest for 8 rounds: Air Squat + Push up

  • 20 rounds for time : 5 - Push ups | 5 - Squats | 5 - Sit ups

  • For time : Walk 100 meters on your hands, even if it is 2 meters at a time.

  • For time : 20-18-16-14-12-10-8-6-4-2 sets of sit-ups, 100 meter sprint after each round

  • For time : “Invisible Fran” – 21-15-9 of: Air squats / Push ups

  • 6 rounds for time : 10 - Push ups |10 - Air squats | 10 - Sit ups

  • 5 rounds for time : 3 - Vertical jumps | 3 - Squats | 3 - Long jumps

  • 8 rounds for time : Handstand Hold :30 seconds | 10 - Squats

  • 10 rounds for time : 10 push-ups | 100 meter sprint

  • 5 rounds - each for time : 400 meter run. Rest 1:30 between rounds

  • 10 rounds - each for time : 100 meter sprint

  • For time : Run 1 mile, lunging 30 steps every 1:00 

  • 5 rounds for time :  Handstand hold :30 | 20 - Air squats

  • 4 rounds - each for time : 25 - Jumping squats

  • 4 rounds for time : 10 - Vertical jumps | 10 - Push ups | 10 - Sit ups

  • For time : 1 mile run , every 1:00 10 - Air squats 

  • For time : 100 - burpees

  • For time : Run 1 mile

  • 10 rounds for time : 10 - Push-ups |10 - Air squats | 10 - Sit ups 

  • 5 rounds for time : 10 - Vertical jumps, then run 400 meters

  • For time : 100 - Air squats

  • 5 rounds : Handstand 1:00 | Hold bottom of the squat for 1:00

  • 10 rounds, for time : Sprint 100 meters | Walk 100 meters

  • For time : 100 - Push ups

  • For time : 10-9-8-7-6-5-4-3-2-1 Burpees | Sit ups

  • 3 rounds for time : 50 - Sit-ups, Then 400 meter run or sprint or walk

  • 10 rounds for time : 10 - Walking lunges  | 10 - Push-ups

  • For time : 50 - Split jumps

  • 4 rounds for time : Handstand hold for :30 seconds or 5 HSPU, Then 400 meter run

  • 10 rounds for time : 10 - burpees | 100 meter sprint

  • L Sit : “L” sit off the floor. 10 rounds of 10 seconds (if you can’t do it sit with your legs straight out and try to lift your heels of the ground for 10 seconds instead!!!)

  • 4 rounds for time : Run 400 meters | 50 - Air squats

  • 10 rounds : Handstand hold :30 | Squat hold :30 |10 - Push-ups

  • 20 rounds for time : 1 - burpee | 10 - Air squats

  • 3 rounds for time : Run 1/2 mile | 50 - Air squats

  • For time: Run 1 mile run | 100 - Air squats at 800 meters

  • 7 round for time : 7 -  Air squats | 7 - burpees

  • For time : Run 1 mile | 50 - Squats

  • 5 rounds - each for time : 50 - Air squats. Rest 1:1

  • Run 1 mile, every 1:00: 10 - Push-ups

  • 8 rounds for time : Sprint 100 meters | 30 - Air squats

  • 3 rounds, for time : 30 - Push ups, every :30 second handstand hold or Plank

  • 10 rounds for time : 10 - Sit ups | 10 - Burpees

  • 10 rounds: Handstand hold, 30 seconds, Squat hold 30 seconds

  • For time : 250 - Jumping jacks

  • For time : 100 - Jumping jacks | 75 - Air squats | 50 - Push ups | 25 - burpees

  • 5 rounds : :30 handstand hold | 10 - second static hold at the bottom of the squat

  • 5 rounds : Run 1:00 | Air Squats 1:00

  • 5 rounds for time : 10 push-ups 10 hollow rocks Run 200 meters

  • 4 rounds for time : 20 sit ups with support under the lumbar spine 20 push ups Run 400m

  • 8 rounds : Handstands, 30 second hold 30 second static squat 30 second rest

  • 10 rounds for time : Sprint 50 meters | 10 - Push ups

  • 4 rounds : 50 - Air squats | Rest for 2 minutes between rounds

  • 3 rounds : 20 - Tuck jumps | :30 second handstand hold

  • 3 rounds for time : 400 meter run | Sprint 30 air squats

  • 3 rounds for time : 20 - Jumping jacks  | 20 - Burpees | 20 - Air squats

  • 10 rounds: 50 meter sprint | Rest :20

  • Tabata – 4 minutes at each exercise – 20 seconds on 10 second rest for 8 rounds of: Drop Squats

  • 3 rounds for time : Run 400 meters | 30 - Air squat | :30 Handstand hold

  • 5 rounds for time : 30 second handstand hold 60 second squat hold ( at the bottom of the squat)

  • 3 rounds for time : Run 200 meters | 50 - Squats

  • 3 rounds for time : 20 - Air squats | 20 - Burpees 20 Push-Ups

  • For time : 10-9-8-7-6-5-4-3-2-1 Air squats | Push ups

  • 5 rounds for time : 100 meter sprint | 10 - Air squats | Rest 2 minutes between rounds

  • For time : 1 mile run | 20 - Lunges at every 1:00

  • 5 rounds : Run 200 meters | 20 - Air squats

  • 20 rounds : 1 - Burpee | 10 - Air squats

  • 21-15-9 : Push ups | Hollow rocks | Jump squats

  • For time : 50 - Push ups | 50 - Air Squats | 50 -  Hollow rocks

  • For time : 10-9-8-7-6-5-4-3-2-1: Push up | Jumping squat

  • 5 rounds for time : 30 second handstand | 30 - Air squats

  • 5 rounds for time : Run 800 meters | 30 - Air squats | 30 - Push-ups

  • 5 rounds for time : 10 - Push ups | 10 - Air squats | Run 200 meters

  • 10 rounds for time : 10 - Push ups | 10 - Sit ups |10 - Air squats

  • 4 rounds for time : Run 400 meters | 20 - Burpees

  • For time : 100 - Air squats | 50 - Push ups | 1 mile run

  • 21-15-9 for time : Jump squats | Handstand push ups

  • For time : 100 - Air squats | 1 mile run

  • 5 rounds for time : 20 - Air squats | 20 - Push-ups | 20 - Sit ups

  • 21-15-9 for time : Sit ups | Push ups | Air squats

  • 10 Minutes: Run for 10 minutes stopping to do 20 air squats each minute

  • 4 rounds for time : 20 - Pull ups | 20 - Push ups

  • 5 rounds for time : 5 - HSPU | 10 - Burpees

CONSTANTLY - VARIED - FUNCTIONAL MOVEMENTS - EXECUTED AT HIGH INTENSITY

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