Wod

Tuesday 1-12-20

CC@Home 2.0   Warm-Up: 6:00 AMRAP 10 Cal / 30 Jacks 10 Dislocates 10 Dips 10 Press-out   Strength: Every 2:30 For 6 Rounds 10 Vertical Press 10 Tricep Push-Ups 20 SDHP or 10 Pull-ups Work-Out: Buy In- 25 Walk-outs Then 10 Rounds 10 Down-ups 10 V-sits Buy In- 25 Walk-outs    

Monday 30-11-20

CC@Home 2.0   Warm-Up: 5:00 AMRAP 10 Jacks 5 Walk-Outs 10 Squats 5 Stripper Squats 10  Kosak Squats Strength: 16:00 EMOM Min 1: 10 Weighted Squats Min 2: 10 Weighted Lunges x 8 Rounds   *For weighted movements use what you have a available, if your weight isn’t heavy enough perform your reps with a […]

Sunday 29-11-20

FMP@Home Warm-up: 5:00 50 Jacks 10 Dislocates 25 Toe Touches 10 Banded or PVC over head squats 12 Stripper Squats 6 Walk-Outs     Work-Out: A:5 Rounds 10 Jacked Up Downs 10 Alt Luges B: 4 Rounds 8 Down-Up Step -ups / Jumps 8 Lunge / Lunge / Squats 8 GTOH C: 3 Rounds 6 […]

CC@Home 2.0 Warm-Up: 5:00 AMRAP 20/20/20 Shoulder Pulses Up/Back/For x 2 Rounds 20 Sec Toe Touches 20 Sec Air Squats 20 Sec Stripper Squats x 2 Rounds 20 Sec Jacks 20 Sec Spotty Dogs 20 Sec Up Downs   Work-Out Min 1 = 30 Jacks + 15 Push-ups Min 2 = 20 D/U Or Fake […]

Friday 27-11-20

CC@Home 2.0   Warm-Up: 5:00 Cap 20/20/20 – Jog / Jacks / sprint 20/20/20 – Toe Touch / Air Squat / Stripper Squats 20/20/20 – Dislocates – Right / Middle / left x 2 Rounds Work-Out:  “Hot Rod” 70th Birthday Edition For Time: Buy In: 70 Russian Swings Then 24-20-16-12: Calorie Assault Bike (Sub 2-1 […]

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