Home Workout of the Day

For Time: 60 Burpees + 3 Rounds of below 40 Burpees + 2 Rounds of Below 20 Burpees + 1 Round of Below 1 Round Equals: 20 Alternating Plank Shoulder Taps 10 Push Ups


(30 Minute Time Cap)

Engine Workout of the Day


1 Mile Run/Row for Time


Strength

Gymnastics WoD For time:

30 Strict Handstand Push-ups/Pike Push Ups (Raise feet to make harder)


Every 1 min complete: 10 Jumping Lunges

Dumbbell/Kettlebell WoD

14-12-10-8-6-4-2


Alternating Dumbbell Squat Snatch

Dumbbell Push Press ( Alternate if only got 1 Dumbbell)







Home Workout of the Day

21-15-9 Thrusters Dumbbell Rows

Engine Workout of the Day

"Triple 3"

Run 3k

300 Double Unders

Run 3k


Scaling Options: Single Skips/Jumps Half the distance


Strength

Gymnastics WoD For Time:

100 Burpees

100 Double Unders/Single Skips/Tuck Jumps

Dumbbell/Kettlebell WoD

5 rounds:

20 Burpees

15 DB/KB Front Squats/Goblet Squats if only 1





Home Workout of the Day

5 Rounds: 20 Rows 30 Push Ups 40 Sit Ups 50 Air Squats 2 Minutes Rest

Engine Workout of the Day

Run to a hill

10 x Hill Sprints

10 x Push Ups after each run


Rest in between as needed


Jog home


Strength

Gymnastics WoD "Marguerita" 50 x Burpee + Push Up + Jumping Jack + Sit Up + Hand Stand

Dumbbell/Kettlebell WoD

15-12-9-6-3


DB/KB Single Arm OverheadSquats

Burpees





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