For time:

200m run

20 Burpees

200m run

19 Burpees

200m run

18 Burpees

Etc, etc, etc…until

200m run

1 Burpee

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4 Rounds

40 double unders or lateral line hops 

30 back stepping lunges 

20 sit ups

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Quarantine WOD 6

AMRAP 30

60 double under

20 alternating DB Snatch

30 Ab Mat Sit ups

Quarantine WOD 7

4 rounds:

10 V Ups

20 push ups

30 KB Swings

40 Air Squats

Quarantine WOD 8

AMRAP 7

10 DB Burpee + Curl to Press

10 DB Front rack back stepping lunge

Quarantine WOD 9

For Distance:

Run for 30 minutes!

Quarantine WOD 10

2 Rounds:

10 alt. V ups

20 Superman’s

30 Toe Touches

40 Deadbugs

50 Sit ups

:60sec Plank

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HOME WOD CHALLENGE!

We’ll be loaning out equipment for these workouts everyday this week from 10am-noon so that all may revel and partake in these wondrous home WOD’s!

To enter yourself into the challenge (yes, there will be prize(s) and winners announced Saturday!) you must complete all 5 home workouts before Saturday’s announcement AND send us a time lapsed video of EACH workout! 

These workouts are also available on the BTWB app!

ENJOY.

Workout #1

200m walking lunge

800m run

200m walking lunge

Workout #2

100 Double Under

50 DB Front Squat

30 Single Arm Hang DB Clean and Press

50 DB Front Squat

100 Double Under

Workout #3

AMRAP 15

20 Lateral Burpee over bar

30 Goblet style Back Step Lunge

40 Alt. DB snatch

50 sit ups

Workout #4

AMRepsAP 7

1 DB deadlift (R & L side)

1 DB Hang Squat Clean (R & L side)

1 DB Push Press (R & L side)

Workout #5

EMOM 20

Alt. Between...

1. :30 sec plank

2. 15 KB Swings

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There are five workouts listed for today - choose at least one!

Part 1)

4 Rounds for time of:

400m run

50 Air Squats

Part 2)

Tabata Push-ups

Rest 4 min

Tabata sit-ups

Part 3)

For time:

400m Walking lunge

Part 4)

Track WOD

**Your rest is the time it takes to walk back to your start point

8 x 100m sprints

6 x 400m sprints

4 x 200m sprints

2 x 800m sprints

Part 5)

Recovery 5k Run

OR set a timer for 25 minutes and just run at your own pace.

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“Mirror Effect”

On the 0:00… 1 Mile Run

On the 10:00… 75 Burpees

On the 20:00… 1 Mile Run

then…

“Death by a movement of your choice”

On the Minute for As Long As Possible:

Round 1 – 5 Reps of a movement of your choosing

Round 2 – 6 Reps of a movement of your choosing

Round 3 – 7 Reps of a movement of your choosing

Continue to add (1) rep a minute for as long as possible.

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