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HOMEWODS

HOMEWODS

Sunday 26th July 2020

MONDAY

WARM UP;
3 Sets;
10 RDL's
20 Alt Lunges

PART A
1) 5 Sets;
30 Alt Jumping lunges
Rest 60s

2) 5 Sets;
20 Horn Squats
Rest 60s
(Hold weight at the front but not touching your chest)

PART B;
For time;
150 KB Swings
Every min do 5 Burpees
(Workout starts with Burpees)

COOLDOWN;
1 min Straddle
1 min Lizard (ES)

TUESDAY

WARM UP;
3 Sets;
5 Shoulder openers
5 SA Press (ES) +3s neg

PART A
1) 5 Sets;
15 SA Push Press (ES)
Rest 60s

2) 3 Sets;
40s Bentover Rows
20s Rest

PART B;
5 Sets
In 2 minutes;
20 HR Press ups
20 Sit ups
Max Goblet power cleans
(90s Cap to get through sit ups)

COOLDOWN;
In Saddle;
1 min Triceps (30s ES)
1 min Shoulder (30s ES)
1 min Back / Chest"

WEDNESDAY

WARM UP;
3 mins;
Steady Cardio
(Run, skip, burpees etc..)

PART A;
EMOM 32;
1- 40s Cardio
2- 40s Alt DB Snatch
3- 40s Cardio
4- 40s NPU Down ups
(Lower intensity, focussing on movement quality and consistency throughout)
(Cardio can be any machine you may have (rower, ski, bike etc..), shuttle runs, skipping / double unders, jumping jacks or low box step ups.)

COOLDOWN;
10 min Accumulative Squat Hold
(Straight feet)

THURSDAY

WARM UP;
3 Sets;
10 Russian Swings
15 Air Squats

PART A;
1) EMOM 5
15-20 Half Squat Jumps

2) 4 Sets;
15 Bulgarian Split Squats (EL)
Rest 60s

PART B;
50-40-30-20-10;
Lateral Hops (over weight)
SDHP's
Sit ups
(Go light enough on SDHP's to go unbroken on set one)

COOLDOWN;
1min Forward fold
1min Pigeon (30s ES)"

FRIDAY

WARM UP;
3 Sets;
10 Press ups
20 Pull aparts

PART A;
Alt Tabata
8 Sets;
20s Press ups
10s Rest
20s Russian Swings
10s Rest

PART B;
Every 2 mins x 5 sets;
20 Burpees + Max Reps;
R1- Shoulder Taps
R2- Upright Rows
R3- Push Press (L)
R4- Push Press (R)
R5- Bicep curls
(1:15 cap for burpees)

COOLDOWN;
In Saddle;
1 min Triceps (30s ES)
1 min Shoulder (30s ES)
1 min Back / Chest

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