Posts in Category: Home Workout of the Day (HWOD)

Friday 19, June – 2020

A) Every 2′ for 10′
3 hang squat clean


B) in 20′

15-12-9-6-3
Burpees over barbell
Front squat from floor (start from 50% of 1RM clean, add 10/5 kg each round)

In the remaining time find 1RM hang squat clean

Saturday 23, May – 2020

A) STRENGTH gym push- 6 week
6×3, 2’ rest
strict hspu wall facing, pike push up feet elevated, pike push up,

EMOM 4’: 10’’ deficit pike/hs, bottom hold

B) MAIN
AMRAP 30’
30 sit up
200m row / 20 box jump/ 15 kneeling jump
10 push press
5 hspu

Friday 22, May – 2020

WARM UP
EMOM 9′ ALT:
min 1: 10 elbows&wrist mob + thoracic extenion hold
min 2: mountain climbers
min 3: donkey kicks to handstand

A) STRENGTH&SKILL – 6 week

EMOM 4’: 30’’ handstand free hold, wall facing

EMOM 4’: 30’’ Handstand marching (back to wall),
hS lateral walk (back to wall), HS walking

B) MAIN
7 RFT
300m run
15 burpees
5m hswalk / 2 wall climb o 5m hsw lateral walk to the wall
2’ rest

Thursday 21, May – 2020

CAMILLO’ BIRTHDAY

32′ time cap:

Buy in: 88 DU

Then AMRAP:
21 Box jump 60/50cm
21 Deadlift
21 Hang Clean
21 TTB/ V-ups
21 Thrusters

Every 2′: 5 burpees

Start with the burpees.
Rx: 40/30 kg

Wednesday 20, May – 2020

WARM UP
3 ROUNDS
8 scapular push up
16 plank toe touch

A) STRENGTH

GYM – pull – 6 week
8 sets: 30’’on/40’’off
max reps pull up c2b strict, ring row feet elevated or table row.

LOWER & POSTERIOR CHAIN – 6 week
5×6 reverse hyper froggies, 2024
5×6 frog glute bridge, 1016
5×6 sumo hanglift from boxes, 3131

B) MAIN
AMRAP 16’
8 pull up or 16 table row
16 deadlift 70/50kg
24 american swing 24/16kg

Tuesday 19, May – 2020

WARM UP
3 ROUNDS
12 cobra push up
24 russian twist

A) STRENGTH, GYM – push – 6 week

8 sets: 30’’ max push up/40’’off
EMOM 5’: 30” dip, bottom hold
EMOM 6′: 30” max reps dips

B) MAIN

EVERY 45’’ FOR 22’30’’, ALTERNATING:
45 ‘’ run, mid hard pace
45’’ active recovery (run slow, or walk)

Monday 18, May – 2020

WARM UP
2 ROUNDS
30’’ cavalier stretch sx
30’’ cavalier stretch sx
30’’ frog stretch
60’’ wall sit

A) STRENGTH: LOWER & ANTERIOR CHAIN – 6 week
5×6 single leg box squat, 3131
4×15 leg extension, body weight
4x 10 prisoner squat, weights

B) MAIN
9’ AMRAP
9 Dip
18 Thrusters
36 sit up

Saturday 16, May – 2020

FOR TIME

60 DU
20 down and up
—-Directly into
8 RFT
1 wall climb
2 HSPU
3 heavy lift (deadlift, tire flip, etc…)
—–Then:
80 DU
30 down and up
—–Directly into
4 RFT
2 wall climb
4 HSPU
6 heavy lift
—–Then:
100 DU
50 down and up
8 wall climb
16 HSPU
24 heavy lift

Friday 15, May – 2020

WARM UP
3 ROUNDS
5 downward to upward dog
10+10 shoulder tap
10+10 mountain climber

A) STRENGTH&SKILL – 5 week (20′)

A. EMOM 8’: 20’’handstand free hold, or wall facing

B. Strict hspu wall facing / pike push up feet elevated
3 sets: (3×2 reps -rest 0′-1′) /rest 2’00”
Info: 2 reps, rest from 0′ to 1′, 2 reps, rest from 0′ to 1′, 2 reps, then rest 2’00”. Repeat for 3 sets.

B) MAIN
3 ROUNDS, MAX REPS 45’’ ON / 45’’ OFF
-45’’ Burpees -45’’ OFF
-45’’ DU -45’’ OFF
-45’’ Box jump / jump over -45’’ OFF
-45’ Alt snatch or swing -45’’ OFF
-45’’ wall climb -45’’ OFF

Thursday 14, May – 2020

WARM UP
4 ROUNDS
5 plank around the world
15 trap3 raise

A) STRENGTH – pull 5 week (12′)
4 sets
60’’ pull, max hold
60’’ pull, max reps, light weight
60’’ rest

B) MAIN

FOR TIME
30 pull up or 60 table row
60 Deadlift
90 GHD back extension