Workout of the day
Hero WOD “Bert”
Saturday April 4, 2020
Hero WOD “Bert”
For Time:
For modification you can divide the reps and distance in half or perform 1/3 or reps and distance
50 Burpees
400m Run
100 Push Ups
400m Run
150 Walking Lunges
400m Run
200 Air Squats
400m Run
150 Walking Lunges
400m Run
100 Push Ups
400m Run
50 Burpees
Safe At Home
Friday April 3, 2020
‘Safe At Home’
You can use a Barbell (95/65) or Dumbbell/Kettlebell or just modify with the suggested body weight movement
10 Deadlifts with Barbell/Dumbbell/Kettlebell or Inchworms
10 Push Press wit Barbell or Strict Press with Dumbbell/Kettlebell or Donkey Kicks
10 Burpee Over Bar or Regular Burpee
10 Front Rack Lunges or Lunges without weight
10 Dips from a Chair
‘Weathering The Storm’
Thursday April 2, 2020
‘Weathering The Storm’
WOD A
10 Min EMOM
7 Hand Clapping Plyo Push Ups or Hand Release Push Ups;
With remaining time within the minute perform Air Squats
At the next minute begin your pushups again and continue this process for 10 minutes
90 Second Rest
WOD B
10 Min Time Cap
60 Jumping Jacks or 60 Single Jump Ropes
60 Kettlebell Swings (or Dumbbell Swing)
60 Kettlebell/Dumbbell Situps or Situps without wt
60 Vups
60 Dumbbell/Kettlebell Overhead Press
‘New Life’
Wednesday April 1, 2020
‘New Life’
Buy In: 25 Burpees
30 Dumbbell/Kettlebell Single Arm Thruster or Air Squats with a Heavy Object
30 Mountain Climber Push Up (L leg, R leg, then a push up is one rep)
30 Dumbbell/Kettlebell Side Lunge
30 Plank Drag (drag weight from left to right)
30 Dumbbell/Kettlebell Forward Lunge
30 Dumbbell/Kettlebell Single Arm Clean or Plank Jacks
30 Dumbbell/Kettlebell Backward Lunge
30 Dumbbell/Kettlebell Shoulder Press
30 Dumbbell/Kettlebell Russian Twist
*If you don’t have a Kettlebell or Dumbbell use a moderate wt object or perform movements without wt.
