Can't make it to the gym or traveling out of town? Now you have NO EXCUSE to miss your WOD!

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10 Rounds For Time:

10 Pushups

10 Sit ups

10 Squats

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100 HR push-ups*
*every 2 minutes perform 8 jumping squats then resume push-ups

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8 rounds for time:

8 Step-back Lunges

20 Plank Jacks

8 V-Ups

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EMOM 16

Odd: 10 Burpees
Even: 5 Lunge-Lunge-Squat-Squat

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For time:

20 air squats 

20 bench tricep dips (shoulders lower than elbows)

20 burpees 

15 air squats 

15 bench tricep dips 

15 burpees

10 air squats 

10 bench tricep dips 

10 burpees

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5 Rounds
60 Double Unders / 90 Single Unders
40 Step-back Lunges
20 Burpees

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For time:

Run 5 minutes turn around and go back in less than 5 minutes

21 vertical jumps (2 feet above your reach)

21 pushups

15 vertical jumps (2 feet above your reach)

15 pushups

9 vertical jumps (2 feet above your reach)

9 pushups

Repeat the run…5 min out less then 5 back.

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3 rounds for time:

run 400 meters (.25 miles on treadmill) at high speed (7-8 mph)

25 pushups

40-30-20-10 reps of walking lunges and pushups

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4 Rounds not for time:

20 Chair Dips

30 Russian Twists

20 Tempo Push-ups (3 seconds down, explode up)

30 sec per side plank

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AMRAP 12: increasing by 3's

3 Push-ups

3 Sit-ups

3 Jumping Squats

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5R for time:

5 inch worms

10 push ups

15 sit ups

20 jumping squats 

25 mountain climbers

30 jumping jacks

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100 Burpees for time

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5 Rounds For time:

Lunge 20 steps

20 squats

10 pushups

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5 rounds for time:

10 pistols or bulgarian split squats (alternating single-leg squats)

10 handstand push-ups or push-ups

10 burpees

 

Scale single leg squats by lowering yourself to a chair or couch or bench, and use the same chair or couch or bench to scale your handstand push-ups!

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5 Rounds For time:

50 step ups or box jumps

10 burpees

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AMRAP 10 minutes:

3 Burpees

4 pushups

5 squats

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3 Giant Sets:
10 Front High Plank (hands) to Low Plank (elbows) 
1:00 Left Elbow Plank
1:00 Right Elbow Plank
15 Hollow Rocks
1:00 Left Elbow Plank
1:00 Right Elbow Plank
21 V-Ups

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AMRAP 12 minutes

12 Lunges

12 Squats

12 Burpees

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AMRAP 12 minutes:

45 sec. wall sit

25 sit-ups
15 push-ups

 

Wall sits should be against a wall with a 90 degree angle at the knee, with thighs parallel to the ground.

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AMRAP 20 minutes:

5 Burpees

10 Situps

15 Squats

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AMRAP 20 minutes

5 pushups

10 sit ups

15 squats

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AMRAP 7 minutes:

Ladder-style (1 each in the 1st round, 2 each in the 2nd round, 3 each in the 3rd round, etc.)

Double unders

Sit-ups 

Push-ups 

 

*sub tuck jumps for double unders if you don't have a rope.

For time:

 

For time:

2 rounds:

25 dips
50 sit-ups

100 Squats

 

Dips can be done on bench, chair, rings, or dip station if available.

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EMOM 

Minute 1: 1 Tuck Jumps. 1 Burpee

Minute 2: 2 Tuck Jumps, 2 Burpees

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Continue increasing by 1 rep of burpee and Tuck Jumps each minute until unable to complete reps tuck jumps and burpees in 1 minute. 

 

"Jared"

 

4 rounds for time of:

Run 800 meters

40 Pull-ups

70 Push-ups

 

*If there is nothing to do pull-ups with, the sub is burpees!

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Every 3 minutes:

2 minute max push ups

1 minute break

2 minues max sit ups

1 minute break

2 minute max squats

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Run 5 minutes turn around and go back in less than 5 minutes

21 vertical jumps (2 feet above your reach)

21 pushups

15 each

9 each

Repeat the run…5 min out less then 5 back.

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3 Rounds For time:

Run 400m

40 walking lunges (20/side)

30 sit ups

20 push ups

10 Burpees

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For time:

50 air squats

40 sit-ups

30 push-ups

20 burpees

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For time:

25 squats 5 pushups

20 squat 10 push ups

15 squat 15 pushups

10 squat 20 pushups

5 squat 10 push ups

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8 rounds, for 4 minutes of:

Tabata bottom to bottom squats

20 second of work and 10 seconds of a squat hold

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3 Rounds for time:

20 push-ups

30 jumping squats

40 flutter kicks

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4 rounds for time:

12 burpees

hold bottom of squat x 30 seconds

12 hollow rocks

hold plank x 30 seconds

12 right leg lunges, 12 left leg lunges

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AMRAP 20 minutes

1 Block Run*

50 Alternating Lunges

1 Block Ruck**

50 Air Squats

 

*If you don't live on a "block" set a distance by running to a point that is 45 seconds away and then come back to start **For the "Ruck", use the same distance as the run but carry something HEAVY (backpack, cooler full of heavy objects) To decrease the volume of this workout (and the soreness it may elicit!) consider reducing the time to 10 or 15 minutes.

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AMRAP 4 minutes

12 Burpee Over DB

6L/6R Single DB Thruster

12 Alternating Single Leg V-Ups

~Rest 2 minutes

AMRAP 4 minutes

20 Jumping Squats

8 Push-ups

12 Devil Press

~Rest 2 minutes

Minimal: Go through both AMRAPs twice.

Manageable: Go through both AMRAPs x 3.

Marvelous: Go through both AMRAPs x 4.

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AMRAP 22 minutes

400m Run 3

0 Russian KBS

15 Burpees

 

Subs for running: 500 meter row 1500 meter bike 90 seconds of running in place 90 seconds of jump rope (singles or doubles) No KB? Sub any household item with a handle.

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EMOM 20 (every minute on the minute X 20 minutes) 

1: 10 Strict Pullups or Tabletop Rows

2: 20 Situps

3: 30 DU or 60 Singles

4: 40 Plank Jacks (Repeat 5x)

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AMRAP 14 minutes

2 Strict Handstand / Pike Pushups

2 Jumping Squats 2 Up-Downs (Burpee w/o Pushup)

2L/2R Reverse Lunges

 

Increase each movement by 2 reps each round. 4's, 6's etc. advanced:  Load the lunges.

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Partner WOD: No partner? No problem.

1 - use tech to have a friend join you live

2- or do the part in paranthesis for 1:00 minute or the time it took you to do the first movement. Need one heavy object (KB, DB, or heavy jug filled with liquid, rocks, rice, etc.)

2 Rounds:

Partner 1: 30 Russian Swings

Partner 2: Russian Twists (perform these as long as it takes your partner to do 30 swings) switch: (partner 2 will now do 30 swings while partner one does russian twists)

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Partner 1: 30 Alternating lunges

Partner 2: Jumping Jacks switch

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Partner 1: Up and down a flight of stairs with a heavy object, or 200 m run

Partner 2: Burpees switch

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Partner 1: 10 Push-ups

Partner 2: Hollow Hold switch

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Partner 1: 20 Sit-Ups

Partner 2: Wall Sit switch

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Partner 1: ~1 minute of biking (around block? or sub 100 high knee jogs)

Partner 2: Plank Hold switch

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EMOM 25:00 (5 Rounds):

50 seconds of  Work / 10 seconds of  Rest

(50 seconds to complete required reps, then specified static hold for remaining time. Rest 10 seconds before moving on to the next round.)

1 - 8 Burpees / Standard Plank

2 - 15 Air Squat / Active Squat

3 - 40 Mountain Climbers / Elbow Plank

4 - 15 V-Ups / Hollow Hold

5 - 10 Push-Ups / Superman Hold

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3 Rounds

30 Plank Jacks

30 Superman w/Broomstick

20/20 Beachbody Birddogs

20 Light Odd-Object Single Leg Deadlifts

10 Candlesticks or Reverse Burpees

10 Heavy Odd-Object Deadlifts

 

(set a 13 minute timer and watch the clock)

AMRAP 3:00

10 Single Leg Push-Ups (5 each leg)

10 Jumping Squats

rest one minute

AMRAP 3:00

10 Table Top Rows*

10 Tuck Jumps

rest one minute

AMRAP 5

10 Single Leg Push-Ups

10 Jumping Squats

10 Rows

10 Tuck Jumps

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*Table Top Rows: Lie under a sturdy table or bench and pull chest to edge

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“Death by Burpees”

On the Minute for As Long As Possible:

Minute 1 – 5 Burpees

Minute 2 – 6 Burpees

Minute 3 – 7 Burpees

Continue to add (1) rep for as long as possible.

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10 Minute Plank Hold

*Every time you break, you must do:

4 burpees

6 pushups

8 alt. pistols or Bulgarian split squats

(timer stops while doing the 4,6,8 reps of gymnastics)

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4 Rounds:

7 Table Top Rows* or 4 Negative Push-ups

14 Burpees

28 Double Unders/Single Unders/Towel Hops

*Table Top Rows: Lie under a sturdy table or bench and pull chest to edge

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AMRAP 6:00

2-4-6-8-10......

Jumping lunges

Sit ups

 

Then: Run for 6 minutes, turn around and run back to starting point in less than 6 minutes.

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AMRAP 20 minutes

1 Block Run*

50 Alternating Lunges

1 Block Ruck**

50 Air Squats

 

*If you don't live on a "block" set a distance by running to a point that is 45 seconds away and then come back to start **For the "Ruck", use the same distance as the run but carry something HEAVY (backpack, cooler full of heavy objects) To decrease the volume of this workout (and the soreness it may elicit!) consider reducing the time to 10 or 15 minutes.

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AMRAP 10 minutes

10 Air Squats

9 DB Snatch Left

10 Pushups

9 DB Snatch Right

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For Time:

1----->10 KB or DB press (1 per side, 2 per side, etc)

10---->1 Push-ups

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AMRAP 22 minutes

400m Run

30 Russian KBS

15 Burpees

 

4 Rounds:

20 Chair Dips

30 Double Unders (or 60 Singles or line jumps)

40 Russian Twists

50 Mountain Climbers

60 Second Side Plank (20R/20L)

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AMRAP x 12:00 minutes

3 Push-Ups

3 V-Ups

3 Jumping Squats

increase by 3 reps each round

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EMOM x 16:00 minutes

Odd: 8 Burpee tuck jumps*

Even: 5 (lunge,lunge,squat,squat)

*jump out of burpee is a tuck jump, pulling knees as high as possible

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