At completion any WODs you complete: 20 Down ups 21 Full Sit ups (For the year, 2021) BODYWEIGHT at home 20min AMRAP. 5 V-Sits 7 Press ups 13 Air Squats *Rest 1min and repeat round. (Max rounds in 20mins including rest) GYMNASTICS at home Practice being upside down! -Headstands -Handstands -HSPU Then after about 10mins. Ab burner. 20 Second Hollow hold. 20 Ab Cycles 5 sets. BARBELL at home WOD - 14min AMRAP 6 x Hang Snatch 9 x OHS 12 x Squat Cleans 30 x DU’s /Singles x 60
ERG at home every 90 seconds x 10 AFAP 10 Air Squats 5 Press ups male 250m erg/500m bike female 200m erg/400m bike STRENGTH at home Clean and Jerk 8 x 1 Squat Snatch 8 x 1 Snatch Grip Upright Row alternated with Shoulder Press AMRAP 12 mins 12 Hang Power Snatch 12 Clusters MET-CON at home 27-21-15-9 Slam Ball/M Ball Cleans Burpees Over Slam Ball Air Squats
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!