WOD - Simple Circuit

5 rounds 45/15:

• slider hamstring curls
• crunches
• glute bridges
• reverse crunches

WOD - Statics

6 rounds, 2x20kg, 1 min rest between rounds:

• 30s overhead hold
• 60s rack hold
• 90s farmers hold

I think 45/60/75 would have been better for me

WOD - 20 Min EMOM

Every minute on the minute, for 20 minutes

• 3 chin ups
• 6 dips
• 9 jump squats

Had to switch to bench jumps in the 16th round

WOD - Backyard Tabata

4 rounds, 20/10:

• ropes (alt)
• squats (med ball)
• ropes
• split squat right (med ball)
• ropes (circles)
• split squat left (med ball)

Was going to be 8 rounds but didn't have enough gas in the tank...sometimes your body just says no

WOD - Light Ladder

ladder down from 10-1, non-stop (16kg)

• swings (l/r)
• cleans (l/r)
• jerks (l/r)
• half snatch (l/r)

WOD - Bodyweight Fun

5 rounds:

• 5 pull ups
• 5 explosive push ups
• 5 pistols left
• 5 pistols right

4 rounds:

• 10 inverted rows
• 10 dips
• 10 skater squats left
• 10 skater squats right

3 rounds:

• 15 band rows
• 15 push ups
• 15 bulgarian split squat left
• 15 bulgarian split squat right

WOD - Old Skool

5 rounds, 60/30

• swings (20kg)
• box jumps (20")
• sledge hammer slams
• flutter kicks

a little too much rest

WOD - 7x7

7 rounds of 7 reps:

• jerks (2x20kg)
• roll outs
• chin ups

WOD - TRX + Vest

6 rounds, 40/20 with a 20lb vest

• trx bicep curls
• trx 1 1/4 squats
• trx crunches
• trx chest flies

WOD - Soccer Sets and Such

10 rounds:

• pull ups (laddering down from 10-1)
• push ups (laddering down from 20-2)
• soccer sets

One soccer set consist of each these, sprinting out and jogging back

1. goal line to six
2. goal line to eighteen
3. goal line to mid-field
4. goal line to opposite eighteen
5. goal line to opposite six
6. goal line to goal line

WOD - Quick Circuit

8 rounds, 30/15

• burpees
• kb jump throughs
• mountain climbers

WOD - Leg Day

5 rounds:

• 5 bulgarian split squat (r)
• 5 bulgarian split squat (l)
• 5 single leg deadlift (r)
• 5 single leg deadlift (l)

5 rounds:

• 10 falling towers (trx assisted)
• 10 donkey kick (r)
• 10 donkey kick (l)

5 rounds:

• 15 box jumps (20")
• 15 glute bridge on box (r)
• 15 glute bridge on box (l)

WOD - BW AMRAP

15 minute amrap

• 3 pull ups
• 6 explosive push ups
• 9 hip raises

11 rounds + 3 pullups, 4 push ups.  Ok, but should be able to get close to 15

WOD - Strengh'ish Day

7 rounds of 7 reps each:

• press left (20kg)
• press right (20kg)
• pike push up
• roll out
• row left (20kg)
• row right (20kg)
• inverted row

WOD - Legs and Abs

Complete each circuit before moving to the next.

5 rounds:

• 5 sldl left (2x20kg)
• 5 sldl right (2x20kg)
• 5 roll outs

5 rounds:

• 10 bulgarian split squats left (bw)
• 10 bulgarian split squats right (bw)
• 10 hip raises

5 rounds:

• 15 hamstring curls (sliders)
• 15 reverse crunches

5 rounds:

• 20 calf raises
• 20 heel touches (2 count)

WOD - Ladder Multiples

ladders of 10-1, 20-2, 30-3 and 40-4 concurrently

• chin ups
• bench dips
• jump squats
• russian twists

Took longer than expected, but nothing was broken

WOD - Backyard AMRAP

20 minutes of work:

• walking lunge, down and back
• walking swing, down and back (24kg)
• farmer walk, down and back (2x24kg)