At completion any WODs you complete: 20 Down ups 21 Full Sit ups (For the year, 2021) BODYWEIGHT at home Just keep moving. 180 Down Ups Every 2Mins 8 Squat Jumps. GYMNASTICS at home 1 min Plank Hold 50 Flutter kicks (L+R =2) 25 Sit ups Complete 4 times, rest as needed. BARBELL at home WOD - 14 min AMRAP 10 x Tricep dips 10 x Close Hand Push ups 10 x Air squats 3 x Clean & Jerks (heavy) ERG at home EMOM x 24 1- 16/14 cals 2- 15 v - sits 3-14 Push ups 4 rest STRENGTH at home Shoulder Press 5 x 10 Hang Power Snatch 6 x 3 Hang Power Clean 6 x 3 4 x 10 of the following Triplet Barbell Front Raises Snatch Grip Upright Row Clean Grip Upright Row 10 Min EMOM Odd 10 Strict Press Even 10 OHS
MET-CON at home 24 min AMRAP 20 Kettlebell Swings 10 Front Rack Squats 20 Sit ups 10 Burpees
Our mission, is to keep you moving and motivated. If you trust us and our pledge to keep you on track and focused, you’ll come back fitter, healthier and much stronger when all of this is (hopefully) over!