QUARANTINE WOD DAY 20
1 . core 3 rounds of
1 min plank
30 sec side plank
30 sec superman hold
2 . e3mom x 5
8-10 db clean & jerk each hand
10 front rack lunges each hand
10 v-ups
3 . accessory work
3 rounds of
10 db row each side
10 up right row with a kettlebell
QUARANTINE WOD DAY 19
1 . core 3 rounds of
20 bridges
20 crunches
30 sec hollow hold
30 sec superman hold
2 . 11 min amrap
10 alternative db snatches
10 burpees
15 squats
3 . accessory work
3 rounds
10-15 biceps curl
10-15 overhead triceps extensions
QUARANTINE WOD DAY 18
1 . core 3 rounds of
15 v-ups
15 frog bridges
30 sec side plank
2 . 30-20-10 reps of
goblet squats & chair dips
3 . 4 rounds of
10 db pull over
8 chest floor press
max rep diamomd push ups
rest as needed
QUARANTINE WOD DAY 17
1 . core 3 rounds of
20 shoulder taps from hollow hold position
10 goodmornings with a dowel
10 dowel pass through
10 down up
2 . for time
70 front rack lunges
60 kb swings
50 push ups
40 db snatches
30 burpees over db
3 . 4 sets 10-15 db row
QUARANTINE WOD DAY 16
1 . core 3 rounds of
30 sec hollow hold
30 sec superman hold
20 sec copenhagen plank each side
2a . 0-5 min
21-15-9 reps of
swings & v-ups
2b . 5-10 min
21-15-9 reps of
jump squats & push ups
2c . 21-15-9 reps of
kb swings & burpees
QUARANTINE DAY 15
1 . core: 3 rounds of
10 chair brigdes
8 one leg v-ups each side
8 side plank reach through
2a . 4 sets of 8-12 reps
floor chest press with 1 db (depending on the weight) left + right hand
max rep diamond push ups, then rest 90sec
2b . 4 sets of
10-15 reps one arm db row (depending on the weight)
8-12 reps db pull over then rest 90sec
2c . 4 sets of
8 one leg dead lift* + 10 bulgarian split squats right leg
rest 1 min and do the left leg
(*try to keep your hips parallel to the ground)
2d . 2 sets of
max reps biceps curl & triceps overhead extensions
with a kettlebell
QUARANTINE DAY 14
1 . core: 3 rounds of
20 alternative leg raises
8 reps side bridging- add single leg hip abduction each side
10 one leg bridges
2 . e2mom for 12 min with 1 db
min 0-2, right hand, 8 db front squats – 8 push press – 12 db clean
min 2-4, left hand 8 db front squats – 8 push press – 12 db clean
if your db is light weight raise your reps
3 . 3 sets of 5 reps each side kettlebell windmill
then 3 sets of 5 reps each side kettlebell turkish get up
1 . warm up
3 rounds of
40 mountain climbers
20 jumping jacks
10 front step lunges
2 . 4 min amrap
4 db presses right hand – 4 overhead front step lunges right leg
then left
rest 2 min and do
4 min amrap
8 kb swings – 4 burpees
2 min rest and do
5 rounds for time of
7 db snatches each hand – 14 push ups
QUARANTINE DAY 12
1 . core, 3 rounds of
10 dead bug
8 birddog each side
30 sec side plank
2a . 3 rounds of
10 db one arm row
10 db push press
10 diamond push ups
rest as needed
2b . 3 rounds of
20 alternative front step lunges with a kb front rack
20 alternative jumping lunges
rest as needed
2c . 3 rounds of
12-15 reps biceps curl
12-15 reps overhead triceps extensions
hold a kettlebell with both hands
QUARANTINE DAY 11
1. CORE
3 rounds of
15 Russian swings
15 bridges
20 alternative leg raises
2. 3 rounds of 5 windmill (if you haven’t experience in kettlebell training hold a bottle of water) + 5 one leg dead lift + 8 bulgarian split squats
3. For time
50 American swings
30 burpees
50 alternative db snatches
50 push ups
50 thrusters holding a kettlebell with both hands