Virtual and no equipment WODs 5/9/20
Virtual and no equipment WODs 5/9/20

9 am Virtual WOD: 3 Sets a. S.A. High Pulls 10-15 reps b. Hollow Body Holds 3x ME Then….. AMRAP 13 Minutes 5 HSPU 10 V Ups 15 SDHP No Equipment WOD AMRAP 20 Minutes 5 HSPU or Pike Pushups 10 V Ups 15 Burpees to Vertical Jumps

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Virtual + No Equipment WOD 5/7/20
Virtual + No Equipment WOD 5/7/20

Single Arm Bent Over Row: 3 x 10-15 Single Leg Wall Sits: 3 x Max   Then… For Time: 10 DB Front Squats 30 DU 20 DB Front Squats 30 DU 30 SA Db Front Squats 30 DU   42 SA DB Push Press 30  DU 30 SA Db Push Press 30 Du 18 SA

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Virtual and no equipment WODs 5/7/20
Virtual and no equipment WODs 5/7/20

AMRAP 5 Minutes 20 Alt Arm Burpee Deadlift 20 Box Jumps 2 Minute Break AMRAP 5 Minutes Alt DB Squat Cleans 2 Minute Break AMRAP 5 Minutes 20 Burpee DB Squat Cleans 20 Box Jumps No Equipment WOD: AMRAP 5 Minutes Sprint 60 seconds, jog 30 seconds AMRAP 5 Minutes Jump squat swith 180 degree

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Virtual + No Equipment WOD 5/6/20
Virtual + No Equipment WOD 5/6/20

100 bicep curls (double handed grip) 75 Bicycle crunches 50 skull crushers (double handed) 25 Weighted single leg squats, R 25 weighted single leg squats, L 50 HR Push ups 75 sit-ups 100 air Squats ————————————————————— No Equipment WOD 15 min AMRAP 10 HR Pushups 20 sit-ups 30 Single leg squats or air squats  

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Virtual and at home WODs 5/5/20
Virtual and at home WODs 5/5/20

a. 3×10-15 Cossack Squats per leg b. 3×10-15 S.A Press in lunge position Then…… AMRAP 15 Minutes 10 Toes to Bell 10 DB Snatch Rt Arm 10 DB Snatch Lt Arm 10 DB OHS Lt Arm 10 DB OHS Rt Arm At home, no equipment WOD: 3 sets a. 20 Bulgarian Split Squats per leg

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WOD 5/4/20
WOD 5/4/20

Single Leg RDL: 3 x 10 Strict HSPU: 3 x max   then…   “Quarantine Helen” 3 Rounds 100 DU 21 KB Swings 12 Burpees (over KB) ———————————————— No Equipment WOD 3 Rounds 400m Run (or 2 min run @ mod pace) 21 Jumping Squats 12 burpees   Tolbert and JoJo planning CFWC @Home Body

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Endurance WOD 5/3/20
Endurance WOD 5/3/20

8am Virtual Yoga with Brantlee Endurance: Murph Training 4 Rounds 800m Run (4 minute run or fast walk) 30 Pushups 40 Sit Ups 50 Air Squats *if you have access to rings or pullup bar, sub 20 pullups, 30 pushups, 50 air squats per round*

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Virtual and No Equipment WODs 5/2/20
Virtual and No Equipment WODs 5/2/20

Dumbbell DT Sprints 5 Rounds, 2 minute break between rounds 4 Minute AMRAP 12 DB Deadlifts 9 DB Hang Power Cleans 6 DB Push Press No Equipment Workout: 4 Rounds 400m Run (2 minute run or fast walk) 50 Walking Lunges 50 Mountain Climbers  

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WOD 5/1/20
WOD 5/1/20

Turkish Get-ups: 3 x 5-10 SA High pulls: 3 x 10-15   Then…   For Max Reps 6 min max Turkish Getups 5 min max SA Kb Swings 4 min max Turkish Getups 3 min max Goblets Squats 2 min max Turkish Getups 1 min max Renegade Rows   @home no equipment wod 3 rounds

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WOD 4/29/20
WOD 4/29/20

10 min AMRAP 50 Double Unders 30 Alt Pistols 10 HSPU   —– 2 MIN REST——-   10 min AMRAP 30 SDHP 30 Russian Twists 30 Box Jumps   ——-2 MIN REST——-   10 min AMRAP 1 Min Plank 1 Min Static Squat Hold (parallel) 1 Min Handstand Hold   No Equipment WOD 15 min

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917 Old Fern Hill Rd West Chester PA 19380
Phone
888-338-9366
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