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

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

Wednesday 13, May – 2020

A) STRENGTH (30′)

A. GYM – pull – 5 week
6 sets: 30’’on /40’’ off
max reps pull up c2b strict, ring row feet elevated or table row.

B. LOWER & POSTERIOR CHAIN – week 5
4×6 reverse hyper froggies, 2024
4×6 frog glute bridge, 1016
4×6 sumo hanglift from boxes, 3131

B) MAIN

EMOM 40’ – vest
5’ run
5’ AMRAP: 20 air squat 20 down and up
5’ run
5’ AMRAP – 10 hang snatch or clean and jerk left arm, 10 walking lunge left arm
10 hang snatch or clean and jerk right arm, 10 walking lunge right arm