At Home WODs

Posted on March 23, 2020 by Jesse Cole

 

 

Sunday, March 22

WOD: TABATA (x2)

  • Stair Climbs
  • Side Plank (alternating sides)
  • Wall Sit (can use weight)
  • Inverted Push-Ups + Shoulder Taps (each side)

*1 Minute rest between each TABATA

 

Monday, March 23

WOD: For Time

“Angie”

  • 100 Chair Dips
  • 100 Push-Ups
  • 100 Air Squats
  • 100 Sit-Ups

*Work can be split up however you’d like

 

Tuesday, March 24

WOD: 20 Minute AMRAP

  • 200M Run
  • 8 Plyo Push-Ups
  • 8 Squat Tuck Jumps
  • 8 Back Extensions

* 45 Second Plank between each round
* Extra challenge, you could wear a vest(14/20)

 

Wednesday, March 25

WOD: TABATA

  • Skaters
  • Burpees
  • Flutter Kicks
  • Plank Walk-Ups

*1 Minute rest between each TABATA

 

Thursday, March 26

WOD: For Time

3 Rounds:

  • 10 Push-Ups
  • 15 Air Squats
  • 20 Sit-Ups

*800 Meter Run (after completing the three rounds) then…

3 Rounds:

  • 5 Diamond Push-Ups (see link)
  • 10 Pistol Squats (total reps) (squat jumps)
  • 15 Weighted Sit-Ups (can be a MB, plate or anything with weight)

*400 Meter Run (after completing the three rounds) (DONE!)

 

Friday, March 27

WOD: For Time

“Zachary Tellier”

  • For Time
  • 10 Burpees

 

  • 10 Burpees
  • 25 Push-Ups

 

  • 10 Burpees
  • 25 Push-Ups
  • 50 Lunges

 

  • 10 Burpees
  • 25 Push-Ups
  • 50 Lunges
  • 100 Sit-Ups

 

  • 10 Burpees
  • 25 Push-Ups
  • 50 Lunges
  • 100 Sit-Ups
  • 150 Air Squats

* Can wear a vest for an extra challenge

 

Saturday, March 28

WOD: 5 Rounds (25 Minutes)

30 Seconds on/ 30 Seconds off

  • Lateral Jumps or Dubs/Single Skips
  • V-Ups or Tuck-Ups
  • Wall Sit (add weight)
  • Back Extensions
  • Shoulder Taps

#WorkHardBeNice