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Warm up: Double Unders practice Practice: Double Unders Push-Ups WOD: 12 min. AMRAP 10 Push-Ups 15 Lunges 20 Double Unders (or 10 Double Unders & 10 Single Unders or 80 Single Unders)

Warming up: Mountain Climbers Air Squats Murph (within 50 min.): (split the exercises in between however you want) 1 mile (1.6 km) run 100 Sit-Ups (instead of Pull-Ups officially) 200 Push-Ups 300 Air Squats 1 mile (1.6 km) run

Warm up: 3 rounds of 14 Lunges 8 Yoga Push-Ups 8 Squat and reach WOD: 20 min. AMRAP, on every minute 3 Burpees! 5 Push-Ups 10 Sit-Ups 15 Air Squats 2 TABATA’S: Bicycle crunch Left leg forward, right hand forward – Right leg forward, left hand forward Plank Hollow Hold

Warming up: 3 sets of: 3 Book Turkish Get Up, Left 6 Hip Hurdles (x2 for each side) 3 Book Turkish Get Up, Right 6 Hip Down Push-Ups 3 rounds for quality: 10 Pause Air Squats (pause 2 sec. at the bottom) 10 Y raises 5 (Surfing) Burpees Workout: 100 Thrusters for time 100 Thrusters … Continued

Warm up: 3 rounds of 8 Scorpions 8 Eagles 8 Pass Throughs 2 sets of: 6 Hamstring Bridges 6 Good Mornings 8 1/4 Squat Jumps 8 Scap Push-Up from Elbow Workout: Metcon ‘The Chief’. 5x 3 min. AMRAP : 3 Power Clean 6 Push-Ups 9 Squats Rest 1 minute

Warm up: 3 sets: 10 leg swings forward, each side 10 leg swings lateral, each side 10 calf raises 2 sets: 10 m. Running skips10 m. karoake drill5 Y’s, T’s, W’s WOD: 18 min. AMRAP Metcon 400 m. Run @ 70% effort so not to hard10 m. Low bear walk5 – 8 Strict pull ups, … Continued

Warm up: Full body Cars 2 sets: 4 TGSU, right 20 Sec Split squat, hold right 4 TGSU, Left 20 Sec Split squat hold, Left 10 – 15 Sec Iso Table hold knee 2 CM of the ground WOD: Metcon 4 rounds for time 45 Double unders 3 Turkish get ups, Left 6 Single arm … Continued

Warm up – 3 sets : 45 Sec Couch stretch, each  45 Sec Cobra 45 Sec Dragon pos, each side 3 Rounds: 2 Figure 8 jumps, each side 5 Push ups  20 MTN Climbers, total Squat therapy: 5 – 7 minutes 2 Rounds : 10 Skaters 5 No push up burpee Metcon WOD – for time: … Continued

Warm up: 5 min. for quality 10 Pass throughs 5 Reach and roll 5 Threading the needle, each side Practice: 3 sets 10 alternatng over the hurdles 8 scap push ups 5 Prisoner Kang squat WOD: Metcon 3 x 5:00 amrap / 2:00 rest 1 Power clean 1 Push press 1 Back squat  1 Push … Continued

WOD: 10 min AMRAP 30 Dead Lifts 20 Set Ups 10 Front Squats

Warm up: 20 Jumpin Jacks 3 rounds: 20 Donkey kicks 5 Spiderman on the spot 20 Bird dog 5 Inch worm WOD: 20 min. AMRAP 30 V-ups 60 Bicycles 30 Weighted sit ups 60 Flutter kicks 30 Toe touches 60 Mountain climbers 30 Jumping jacks

Warm up: Reverse tabata 8 x 10 sec work / 20 Sec rest No push up burpee Jumping jacks 3 sets: 8 – 12 Glute bridges 5 Wall or floor slides 12 Plank arms alternating arm reach WOD: 3 x 4:00 AMRAP / Rest 2:00 12 Swings with a weight 9 Dips 6 Burpees

WOD: 3 rounds, 10 of each of: Inch Worm Donkey Kicks Yoga Push Ups Lunges.

Jesse and Sibren made another training you can do at home: Warm up 2 rounds for quality of: (”= seconds) 30” lunges 30” yoga push ups 30” quats 30” shoulder touches 30” good mornings 30” inch worm walk out Next : 5 push up sets depending on level. (See this website to find an appropriate … Continued

Yay it’s Steve! YouTube Warm up A : 2 sets of: 10 m Side Shuffle 10 m Skipping with arms 10 m Lunge with rotation Warm up B: 2 sets of: 5 Single Leg Figure 8 10 sec. Quick Feet Shuffle 5 Vertical Jumps (Tip: use your hands to prevent you to jumping into the … Continued

YouTube Warm up: 2 rounds of: 8-10 Wall Slides/ Floor Slides (see the video) 16 Groiners 15 Reach and Rolls Stability: 2 rounds for quality 20 sec. Low Bear Hold 20 sec. Star Plank Hold 20 Bird Dogs 20 sec. Hollow Body WOD – For time: (split however you like) 100 Prisoners Good Mornings (or … Continued

YouTube If you want to measure distances of the streets around your place, you could use Strava: https://www.strava.com/routes/new Warm up: 200 m easy walk then 400 m jogging 2 rounds of: 10 lateral leg swings 10 ankle mobility shifts 3 rounds of: 6 split squats (in the second or third round, you can hold some … Continued

What else do you have to do in quarantine? WOD 1: 3 rounds of: 50 Air Squats 40 Sit-Ups 30 Lunges (in total) 20 Push-Ups 10 Burpees