7- 2min rounds
20 cal row
Remainder time do TTB or GHD sit ups
Your score is reps

then

10 -2min rounds
10 burpee over bar (each burpee is one rep)
remainder time pick a move or cardio
Your score is your total calories or reps

At home or on vacation workouts

https://wodnationgear.com/blogs/the-whiteboard/home-wod-101?utm_source=facebook&utm_medium=social&utm_campaign=blog-article&utm_content=home-wod-101


5 rounds
20 sit ups
1 min plank
20 mt climbers
10 minute AMRAP: Record how many rounds your complete in 20 min 5 burpees 10 Sit-ups 15 Squats

Download a tabata timer on your phone Tabata- 8 rounds- 20 sec of work 10 sec rest of each move. Do all 8 rounds of the same move before you move on to the next move. EX- 8 rounds of 20 sec on 10 rest of Squats Squats, sit ups, burpees, mt climbers

7 min of burpees. Record how many you do and then try and beat that at the end of your vacation

100 sit ups for time- then beat your time

5 rounds 20 sit ups 1 min plank 20 mt climbers

50-40-30-20-10 sit ups mason twist
5 rounds 2 min plank 4 min wall sit 1:40 iron cross- hold something in your hands

5 rounds 2 min of cardio- run, bike, bear crawl etc 50 mason twists 20 push ups 20 inverted burpees

10 rounds- 7 push ups 15 squats 20 sit ups

5 rounds Lay on the ground and hover your legs 4in off the ground for 2 min 50 walk lunge steps 50 sit ups 10 burpees

7 rounds 25 squat kicks 10 push ups 15 tri cep dips on a chair or bench- to make it harder extend your legs straight out in front of you

5 rounds 20 jump lunge 50 mason twists 100 mt climbers

Tabata- 8 rounds- 20 sec of work 10 sec rest of each move. Do all 8 rounds of the same move before you move on to the next move. EX- 8 rounds of 20 sec on 10 rest of Squats push ups, sit up, squat




 

 

  

3 rounds
1 min of each move
ski machine
pull ups
wb sit ups
rest

then

3 rounds
1 min each of
row
jump over bar
burpees
rest

total workout is 24 min long- your score is your total reps performed
we would write down our reps for each round during the 1 min rest

This weeks schedule

Hi girls, what days can you come? If you need a specific time other than 8:30 please let the group know and maybe some others need that time too.

5 rounds
400m ski
15 BJ burpees
30 Slam ball

buy in 50 cal cardio

20 min AMRAP
5 pull ups
10 WB
15 KB

cash out
25 wb sit ups
25 GHD sit ups
50 lb sit ups

Post how many rounds you completed in the 20 min AMRAP

15 min AMRAP
one single arm over head walking lunge w/dumbbell- 10 per arm
400m bike/200m ski
15 ring pulls
15 tri kick back