At completion any WODs you complete: 20 Down ups 21 Full Sit ups (For the year, 2021) BODYWEIGHT at home
5 Rounds 2Minutes ON. 15 Sit ups 15 Air squats Max Press ups remaining time... 1 Minute OFF. Rest. GYMNASTICS at home 15 V-Sits 60 Russian Twists Rest 1 minute. Complete 5rounds. BARBELL at home WOD - for time 21-15-9 Front Squats 9-15-21 Power Cleans 12-9-6 Burpee Over Bar ERG at home 30min Amrap. 50 Cal Erg 50 Alt Lunges 40 Cal Erg 40 Sit ups 30 Cal Erg 30 Push ups 20 Cal Erg 20 Air Squats 10 Cal Erg 10 Burpees 100 Double Unders/200 Singles STRENGTH at home Bench/Floor Press 5 x 5 Incline Bench/Floor Press Push ups 5 x 10 Close Grip Bench 5 x 12 AMRAP 8mins 16 Diamond Push ups 8 Lying French Press MET-CON at home 20 minute AMRAP
20 Alt DB/KB Clean and Press 14 Dumbbell or Kettlebell Box Overs 6 Burpee Box Overs
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!