WOD - Slow and Simple

5 rounds:

• 5 handstand push ups (3/4)
• 5 pull ups (from dead hang)
• 5 dragon flag negatives
• 40 swings (24kg)

WOD - 5x30

5 rounds, 30 reps each

• push ups
• drop squats
• band rows
• russian twists (l/r=1)

WOD - Glutes and Calves

Do each of the following single-leg movements for 5 minute, (5 reps left, 5 reps right).

• feet-elevated hip thrusts
• donkey kicks
• calf raise

WOD - Quick One

5 rounds, with 20lb vest

• 3 one-leg squats
• 5 chin ups
• 7 dips

WOD - What's up DOC

deck of cards:

• H = push up + slider crunch
• D = goblet squat (24kg)
• S = inverted row (trx)
• C = kb deadlift (2x20kg)
• J = 30 swings (24kg)
• A = 12 reps

WOD - Backyard AMRAP

20 min amrap:

• 10 push ups (med ball)
• 10 ball slams
• 10 squats (med ball)
• 2 sprint/jog

WOD - Quick Strength Day

3 x 10 with double 20kg bells

• squats
• renegade rows
• bench press

WOD - Quick One

6 rounds, 30/15

• decline push up
• jump squats
• hip raises

WOD - Bodyweight AMRAP

20 min amrap

• 10 chin ups
• 15 slider pike ups
• 20 slider hamstring curls

The chin ups got ugly after the first couple rounds, but nothing else was broken

WOD - Bodyweight Ladder

ladder down from 30-5 x 5, slow the reps down each round:

• bench dips
• shredders
• band rows
• elevated glute bridge

WOD - Bodyweight Intervals

3 rounds - 2 min on, 1 min off:

• push ups
• squats
• sit ups

WOD - Cardio

5 rounds 40/20:

• mahler swings (2 x 16kg)
• mountain climbers
• burpees
• band sprints

WOD - Ladder Up

15 minute amrap, ladder up by reps of 1, 2 and 3 respectively

• pull ups
• elevated push ups
• squats

9 rounds, plus 5 pull ups

WOD - OALC

20 minute one-arm long cycle (20kg)

WOD - Quick AMRAP

15 minute AMRAP w/ 20lb weight vest

• 4 pull ups
• 6 dips
• 8 roll outs
• 10 1 1/4 squats

WOD - Quick Circuit (4/2/16)

5 rounds, 35/20

• prisoner squats
• swings
• inverted rows
• super planks

WOD - To Exhaustion and Beyond

3 rounds:

• push ups to exhaustion
• static push up hold
• eccentric push ups to exhaustion
• leg lifts to exhaustian
• leg lift static hold
• eccentric leg lifts to exhaustion
• squats to exhaustion
• static squat hold
• eccentric squats to exhaustian