WODs

March 30, 2020 Monday

Mobility


March 29, 2020 Sunday

Strength

See if you can set up a dip station at home using two chairs or the ends of two couches. As usual you can scale with toes on the ground and use them as little or much as you need.

Home WOD

Use a backpack if you don't have dumbbells or kettlebells.

Mobility


March 28, 2020 Saturday

Strength

As on Sunday laying on a bed, but this time add weight (something small and manageable like a book or gallon jug).

Home WOD

Break up the high-pulls so that half are done with each arm. If you don't have a dumbbell or kettlebell, use a gallon jug, backpack, book, etc. Same thing for the floor press - lie on your back with hands holding your object and press.

Ab Finisher


March 27, 2020 Friday

Mobility

PVC Front rack stretch. Don't have a PVC, use a broom handle to externally rotate your upper arm.

Home WOD

Use a backpack or other object for the Turkish Getups. Do tuck jumps or jump+double taps if you don't have a jump rope.


March 26, 2020 Thursday

Strength

Do this with an object in each hand. It could be a small plate, a beer bottle, a book, etc. Front rises, you raise both arms up in front of you to horizontal (you may alternate them if you prefer). Side raises you bring them up to horizontal from the side. Bent Over you lean over slightly and bring your arms up and back, trying to target the upper back part of your shoulders.

Outdoor WOD

Plank hold is 30 sec and ONLY at the END of each Push-Up set, not after every rep.


March 25, 2020 Wednesday

Strength

Scale these as needed, either with body weight or by holding something. If you don't have these yet, work on them using a bed or chair for assistance. You can also do them from reverse by starting the the bottom of a pistol with or without the unused leg wrapped/kneeing around for support.

Home WOD


March 24, 2020 Tuesday

Mobility

You don't need a barbell. Use a heavy object such as a book. Or no object at all. Place your foot flat on the ground or a chair and push your knee forward and down, keeping your heel flat and down. Hold for 10 sec.

Outdoor WOD

Midline Finisher


March 23, 2020 Monday

Strength

If you haven't done a lot of these (or running) lately scale down reps and sets. For full range of motion, do these with toes on a step and have your heels drop below the step at the bottom of each rep.

Home WOD

If you don't have a dumbbell, use something else (milk jug, wine bottle, foam roller, etc.) Each arm pull for the rows is 1 rep.

Ab Finisher


March 22, 2020 Sunday

Home WOD

Hold something in each hand for the deadlifts (wine bottles, books, etc.). Scale Handstand Push-Ups with knees/feet on a chair/bed/couch

Midline Finisher

Lay on your bed with your hips pinned. Curl your upper back down (chin to belt buckle) and then reverse to flat/horizontal. You can make this harder by holding a object.


March 21, 2020 Saturday

Outdoor WOD

You can sub 20 seconds of mountain climbers for running.

Ab Finisher


March 20, 2020 Friday

Home WOD

Midline Finisher


March 19, 2020 Thursday

Home WOD

Scale the HSPU with knees or feet on a bed/chair/couch. Scale reps or rounds down if this is too much!

Ab Finisher

Scale to Tuck Ups if needed.


March 18, 2020 Wednesday

Outdoor WOD


March 16, 2020 Monday

Rx+: 70/45lb Floor Press