5k Run

5k Run

-Reduce the distance to something that can be complete at a walk/run pace close to 25-minutes

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50-40-30-20-10
Box Jumps
Push presses
35lb/65lb
12in/20in

50-40-30-20-10
Box Jumps or Steps-ups
Push-ups
-use a step or other sturdy object for step-ups

Post scores and scales to comments.

Complete as many rounds as possible in 20-minutes of:
10 toes-to-bar
15 hang power snatch
200-meter run
65lb/95lb

20-minutes of:
10 laying leg raises
15 hang power snatches
200-meter run
-use a moderately loaded backpack, water jug or other household item for the snatches

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3 rounds for time of:
3 Rope climbs, 15-ft ascents
500-meter row

3 rounds of:
15 door-way rows, wear a loaded backpack if possible
500-meter run

Practice Handstand for 20-minutes

Practice Handstand or Planks for 20-minutes

Split Jerk
5-5-5-5-5

Cartwheel
5-5-5-5-5, each side

3 rounds for time of:
300-meter row
20 alternating single leg squats

3 rounds of:
300-meter run
​20 alternating single leg squats

Complete as many rounds as possible in 10-minutes of:
30 Double-unders
5 L pull-ups
25 Wall-ball shots

10-minutes of:
40 speed steps, alternating
5 candle sticks
​25 squats, use a light household object like a loaded backpack for goblet squats if possible.

For Time:
Diane
21-15-9
Handstand push-ups
Deadlifts
155lb/225lb

For Time:
21-15-9
Handstand push-ups
Left-leg glute bridges 
Right-leg glute bridges 

5 rounds for max calories of:
2-minute row
1-minute rest
​

5 rounds for max reps of:
2-minutes of sumo-deadlift high pulls
​1-minute rest

For Time:
3,000-meter row

At Home WOD:
1,000-meter Ruck 

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3 rounds of:
18 ring dips
18 dumbbell thrusters
35lb/50lb

At Home WOD:
3 rounds of:
18 chair dips
18 jumping squats

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For Time:
​1-mile run
50 strict pull-ups
30 clean and jerks
95lb/135lb

At Home WOD:
1-mile run
50 bent over rows
30 burpee tuck jumps
-use a light household object like a water jug for the bent over rows.

Post scores and scales to comments below. 

Tabata squats

The Tabata interval is 20-seconds of work followed by 10-second of rest for 8 rounds. 

Score is lowest round performed out of all 8 rounds.

Complete as many rounds as possible in 12-minutes of:
8 left arm Turkish get-ups
8 right arm Turkish get-ups
750-meter row
35lb/50lb dumbbell

At Home WOD
12-minutes of:
8 left arm Turkish get-ups
8 right arm Turkish get-ups
750-meter run
-use a light household object like a soup can for the Turkish get-ups, a half get-up is a suitable option for scaling the full Turkish get-ups.

Post scores and scales to comments below.

4 rounds for time of:
2 rope climbs, 15ft ascent
40ft overhead walking lunges
60 double-unders
95lb/135lb

At Home WOD:
4 rounds of:
20ft bear crawl
40ft walking lunges
60 jumping jacks

Post scores and scales to comments below.

Shoulder press
3-3-3-3-3-3-3 reps

At Home WOD:
Handstand Push-ups
3-3-3-3-3-3-3 reps
-modify this workout by practicing as vertical of a push-up variation as possible by piking up or elevating the feet. Further scale this by focusing on slow and controlled push-ups with feet or knees on the ground. 

Post scores and scale to the comment below. 

​

3 rounds for time of:
800-meter run
20 pull-ups
Rest 1-minute

At Home WOD:
3 rounds of:
800-meter run
20 bent over rows
rest 1-minute
-use a moderate loaded backpack or household object for the bent over rows.

​Post scores and modifications to comments below.

​Complete as many rounds as possible in12-minutes of:
9 Bodyweight Front Squats
12 Triple-unders
15 GHD sit-ups

At Home WOD:
12-minutes of:
9 goblet squats
12 tuck jumps
15 weighted sit-ups
-use a light object like a backpack or other household item for the squats and sit-ups

Post scores and modifications to comments below.

Complete as many rounds as possible in15-minutes of:
2 deadlifts
60 yard shuttle run (5-10-15 down and back)
10 bar facing burpees
-every round perform 2 more deadlifts than the previous round
165lb/275lb

At Home WOD:
15-minutes of:
2 broad jumps, 1/2 body height
60 yard shuttle run (5-1015 down and back)
10 hand release burpees
-every round perform 2 more broad jumps than the previous round

​Post score and scales used to comments below.

3 rounds of:
1000 meter row
10 strict handstand push-ups

At Home WOD:
3 rounds of:
1000 meter run
10 strict handstand push-ups, scale to pike push-ups as needed

Post scores and modifications to comments below

Hang Power Clean
5-3-3-1-1-1

At Home WOD:
Hang Power Clean
10-10-10-10-10
-use water jugs or soup cans.

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15-minutes of:
45 squats
30 kettlebell swings
15 cal. Row
1pood/1.5pood

At Home WOD:
15-minutes of:
30 squats
20 good mornings
10 burpees 

Post scores and modifications used to comments.