Home At Home/On The Road WODs

At Home/On The Road WODs

With Dumbbells/Barbells (Some WODs include a rower and cage)

  • “Hotel Hell” – 100 W/ Dumbbells Hang Squat Clean Thrusters *5 Burpees every minute
    • L4: 35/25lbs, 5 Burpees
    • L3: 25/15lbs, 5 Burpees
    • L2: 10/5lbs, 4 Burpees
    • L1: Air Squats, 5 Assisted Burpees
  • 16 Min EMOM – Odd: 5 Back Squats at 75% of 1 RM Even: 6 Strict Pull-ups
    • L4: As written
    • L3: As written
    • L2: 5 Back Squats at 65%, 6 Banded Pull-Ups/10 Ring Rows
    • L1: 10 Air Squats, 10 Ring Rows
  • Rowing Intervals – 1000m, 900m, 800m, 700m, 600m, 500m, 400m, 300m, 200m, 100m. Rest 2 Minutes between sets
  • 5 RFT: 15 DB Push Press, 15 DB/KB Swings, 25 Sit-ups
    • L4: 50/35lbs
    • L3: 35/25lbs
    • L2: 25/15lbs
    • L1: 15/10lbs
  • 3 RFT 30 DB Squats, 15 Pull-ups, 5 Man Makers
    • L4: 35/25lbs, Pull-Ups, 35/25lbs
    • L3: 25/15lbs, Pull-Ups, 25/15lbs
    • L2: 15/10lbs, Banded Pull-Ups, 10 Burpees
    • L1: Air Squats, Ring Rows (or Lat Pulldown moderate load), Burpees
  • For Time: 50 Burpees, 40 DB Lunges (10s), DB Squats, 20 Strict Pull-ups, 10 HSPU
    • L4: 50 Burpees, 35/25lbs, 35/25lbs, Strict Pull-Ups, HSPU
    • L3: 50 Burpees, 25/15lbs, 25/15lbs, Strict Pull-Ups, HSPU
    • L2: 40 Burpees, 15/10lbs, 15/10lbs, Banded Pull-Ups (or Lat Pulldown, moderate load), 20 DB Push Press 15/10lbs
    • L1: 50 Assisted Burpees, 40 Lunges, Air Squats, Ring Rows (or Lat Pulldown), 20 DB Push Press
  • 3 RFT 10 DB Push Press (Should be challenging but unbroken), 20 Air Squats
    • L4: 50/35, Air Squats
    • L3: 35/25, Air Squats
    • L2: 25/15, Air Squats
    • L1: 15/10, Air Squats

Without Dumbbells

  • 12 Min AMRAP – 10 Burpees, 30 Double Unders
    • L4: Burpees, 50 Double Unders
    • L3: Burpees, 30 Double Unders
    • L2: Burpees, 90 Singles
    • L1: Assisted Bupees, 60 Singles
  • 3 RFT 1 Mile Run, 30 Burpees
    • L4: 1 Mile Run, 30 Burpees
    • L3: 1 Mile Run, 30 Burpees
    • L2: 1200m Run, 25 Burpees
    • L1: 800m Run, 30 Assisted Burpees
  • 10 Rounds: 10 Push-Ups, 10 Sit-Ups, 10 Air Squats
  • For Time: 100 Burpees
    • L4: 100 Burpees
    • L3: 100 Burpees
    • L2: 80 Burpees
    • L1: 60 Burpees
  •  5 Rounds: 400m Sprint, rest 2 minutes
  • Tabata: 20 Seconds of work, 10 seconds of rest for 8 rounds of each movement (Complete all 8 rounds of movement, then advance to the next one)
    • Sit-Ups
    • Jumping Lunges or Walking Lunges
    • Push-Ups
    • Air Squats