At home WOD
Warm Up:
1 Min each
– Jogging in place
– Samson Lunge
– Rotation Lunges
– Shoulder Taps
– Burpee
Movement prep WOD I:
20/10 x 3
– Lunge + T-Spine Rotation (left)
– Lunge + T-Spine Rotation (right)
– Single Leg Side to Side Bounding (left)
– Single Leg Side to Side Bounding (right)
– Split Jumps
WOD I:
Plyometrics
6 Rounds (3 per leg)
10x Pistol Squat
10x Lunge Jump
10x Single Leg Jumps
1 Min Rest
(do entire round on one leg, switch legs each round)
Beginner Version:
10x Box Step Up
10x Reverse Lunge + explosive Finish
10x Single Leg Jumps with controlled landing
Movement prep WOD II:
20/10 x 3
– Scapula Pushup
– Rotation Pushup
– Scorpions
WOD II:
4 Rounds
12x Pushup (lizzard version)
max reps Plyometric Pushups
2 Min Rest
Beginner Version:
12x Box Pushups
12x Plyometric Box Pushup (higher Box)
2 Min Rest
Cool down:
2 Min per leg Calf Stretch
2 Min per leg Hamstring Stretch
2 Min per arm Chest Stretch
Running WOD
Warm Up:
5-10 Min easy Jogging
3 Rounds
20m High Knees
29m Buttkicks
20m Karaoke Drill
Run:
50 Min Run
(increase tempo every 10 Min)