Warm up
3 rounds
10 squats
10 lunges
10 Broad jumps

Booty day

DUMBBELL VERSION
18 minutes EMOM (6 rounds of each movement) Dumbbell version
Minute 1- goblet squats
Minute 2-weight lunges
Minutes 3- bulgarian split squat weighted or unweighted

At 18 minutes go straight into 30 single arm (alternating) devil presses

**Treat this like a tabata, work 40 seconds each minute and allow yourself 20 seconds rest between movement

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BARBELL VERSION
18 minutes EMOM (6 rounds of each movement)
Minute 1- empty bar fron squats
Minute 2- empty bar front rack lunges
Minutes 3- bulgarian split squat weighted or unweighted

**Treat this like a tabata, work 40 seconds each minute and allow yourself 20 seconds rest between movement

At 18 minutes go straight into
20 rounds
1 burpee
1 power snatch 95/65

Warm up-
Run 5 Minutes, start with 10 squats and stop and do 10 squats every mintue

Strength/skill
Run work!
1×200 meter run Rest 1 minutes
3×400 meter run rest 2 minutes between
1×200 meter run rest

RAIN VERSION
Warm up- 3 rounds. 10 squats, 10 push ups, 10 sit ups
Strength/skill
8 minute emom
even minutes 6 strict presses (very light bar or 5 each arm with light dumbbell)
Odd minutes
10 goblet squats with dumbell or Kb or 10 very light front squats with the saem weight as your presses.

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Wod- dumbbell version
5 Rounds
10 Thrusters (5 each arm)
30 Double unders or 60 singles or 30 jumping jacks

Barbell version
5 rounds
8 Thrusters 95/65
30 Doubles

Extra
12 Minutes emom (3 rounds)
Minute 1- as many russian twists as possible
Minute 2- Hold a plank
Minute 3 flutter kicks
Minute 4 rest

Warm up-
4 Rounds
10 Push ups
10 squats
10 Sit ups

No strength today. The wod for the dumbell verison ends up being 150 reps of each movement. The barbell version is slightly different with the snatches.

Dumbbell version
50-40-30-20-10
Alternating Dumbbell snatches
Push ups
Sit ups

Barbell Version
For the snatches go lighter weight 95/65
25-20-15-10-5
Then the push ups and sits ups follow the pattern of
50-40-30-20-10
So your first two rounds will look like this
Round 1- 25 snatches, 50 push ups, 50 sit ups
Round 2- 20 snatches, 40 push ups, 40 sits ups
Got it? If not just message us .

Warm up-
Spend 10 minutes moving- run, walk, practice doubles unders, pull ups, push ups squats, just move for 10 minutes

Strength
Strict Press with a 2 second hold at the top.
Barbell- 5 sets of 5-10 depending on the weights you have
Dumbell single or double 5 sets to failure

Wod_ Repeat from April 4th, do you remember your time?

“Filthy 50” at home version

50 Jumps onto something 20-24” high. OR 50 Tuck Jumps
50 DB Swings Or KB swings or Empty Barbell Snatches
50 Push-Ups
50 Walking Lunges (Bodyweight)
50 Sit-Ups (Use your DB if you want to make it harder)
50 DB Push Press Or 50 Light Barbell Push Press (25 each arm or for single db)
50 Super-Mans
50 Air Squats
50 Burpees
50 Double Unders or 5o singles or 50 Jumping Jacks

Warm up-
3 Rounds
Run 100
20 pass throughs
10 Air squat with a one second hold

Strength (barbell or dumbbell)
Front squats
Barbell- get 5 sets of 5 to 8 front squats depending on the weights you have at home
Dumbbell
5 Sets of 8 to 10 goblet squats with a 1 second hold a the bottom

Remember this one.. you might get a little dizzy. scale to 40 or 30 rounds if you do

“Marguerita”: 50 Rounds (Rx/Int 50 Beg 30 Rounds) for Time
1 Burpee
1 Push up
1 Jumping Jack
1 Sit up
1 Freestanding Handstand hold for 1 seconds *sub in a kick up to the wall or 1 rep of any type of strict press. If you only have 1 dumbbell do a press each arm.