MAY 16, 2020

FitHOME WOD

Class:

General Warm Up

20 Shoulder Circles each direction

40 Lateral Hops

20 Good Mornings (option weighted)

20 Air Squats

Workout

4 Rounds for time:

50 Du’s

12 DB Deadlifts

9 DB Hang Power Cleans

6 DB Shoulder 2 Overhead

3 DB Thrusters

Not in class:

General Warm Up

5:00 Single Unders

2:00 Per Side Calf/Achilles Smash

30 Squat Jumps

15 Burpees

400m Run

Workout

Run 10k Retest

Extra

Set a Clock for 5:00 and work on your weakest area of mobility.

For Example:

- Tight Shoulders? Hang from a pull up bar

- Tight calves? Smash the on barbell or lacrosse ball

- Tight hips? Sit in the bottom of a squat

Scaling

- This is a continuation from the previous 30 days where the running distance was 5k. If you did not follow that protocol or have not run more than 3 miles at a time, we recommend backing the distance down to 5k. If you are re-testing, run the same distance as you initially tested. 

INFERNO

B1) 3 rounds:

  • 30 Mtn. Climbers

  • 20 Push press

  • 10 Sit ups

  • 5 Reverse Burpees OR Burpees

S1) AMRAP 9

  • 10 / side - Single Leg Deadlift

  • 15 Weighted Hip Thrusts OR 10/side unweighted single leg hip thrusts

  • 20 weighted calf raises OR 20/side unweighted calf raises

  • 10/side A-Frame (high plank) toe taps

B2) CHIPPER - For time:

  • Skip - 150 singles, or run 1:30, or 1:30 Jumping jacks

  • 25 Kettlebell Swings

  • 20 Goblet Squats

  • 15/side Jumping Lunges

  • 10 V Ups

  • Skip - 150 singles, or run 1:30, or 1:30 Jumping jacks

  • 20 Kettlebell Swings

  • 15 Goblet Squats

  • 10/side Jumping Lunges

  • 8 V Ups

  • Skip - 150 singles, or run 1:30, or 1:30 Jumping jacks

  • 15 Kettlebell Swings

  • 10 Goblet Squats 5/side Jumping Lunges

  • 5 V Ups

S2) TABATA

(20s on / 10s off x 8 rounds)

Weighted or unweighted Plank

Alex Procajlo