News & WOD

HOMEWODS

HOMEWODS

Sunday 2nd August 2020

MONDAY

WARM UP;
3 Sets;
10 RDL's
10 Squat Jumps

PART A
1) Every 2 mins x 5 sets;
15 Russian Swings
15 Goblet Squats
(Keep unbroken)

PART B;
5 Sets
In 2 minutes;
30 Goblet Reversere Lunges
Max Alt Devils Press
Rest 1 minute

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) EMOM 9;
min 1- 40s Bentover Rows
min 2- 40s Arnie Press (Left)
min 3- 40s Arnie Press (Right)
(3 Sets of each)

PART B;
12 min Amrap;
10 Hang Clean and Press (5 ES)
15 HR Press ups
20 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;
5km Run or 30mins (whichever comes first)@60-70% Intensity

(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
20 Alt Lunges

PART A;
1) 10-20-30-40;
Jumping lunges
Back extensions
Rest 1 minute between sets
(Try and go unbroken)

PART B;
15 min Amrap;
15 NPU Burpees
30 Squats
(Keep a good back position on the straight arm burpees, no arching)

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

FRIDAY

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

PART A;
EMOM 12;
min 1- 40s Walkaway(no press up)
min 2- 40s Press ups
min 3- 40s Hollow / Tuck hold

PART B;
For time;
50-40-30-20-10;
Alt DB Snatch
25-20-15-10-5;
Chair Dips

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

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