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Quarantine WOD 201009

Plate & Dumbell WOD

Warm up-

3 rounds-
5 Lunge-Lunge-Squat
5 sit ups
5 Bodyweight "Good morning"
5 No push up burpee



Part 1-

Plate bent row / DB single arm bent row–
6 sets of 20 seconds work for quality / 40 seconds rest.



Part 2-

For time-
4 rounds-
20 Walking lunges (no weight)
20 sit ups

3 rounds-
15 Plate/DB curl & press
15 Towel rows

2 rounds-
20 Burpees
20 Push ups

Bodyweight

For time-
4 rounds-
20 Walking lunges (no weight)
20 sit ups

3 rounds-
15 "Yoga push ups"
15 Towel rows

2 rounds-
20 Burpees
20 Push ups

Quarantine WOD 201008

Plate & Dumbell WOD

Warm up-

3 Rounds-
10 "Bird dog"s
10 Jumping jacks

3 rounds-
5 Yoga push ups
7 Squats


Core–

3 rounds of-
30 seconds work / 15 seconds rest-
– OH Plate / Dumbell hold
– Hollow hold
– Plank


Metcon–

5 Rounds for time-
10 Plate / DB thrusters
10 Sit ups
10 Plate / DB thrusters
30 side to side jumps

Bodyweight

7 Rounds for time-
10 Lunge-Lung-Squat
10 Sit ups
10 Push ups
30 side to side jumps

Quarantine WOD 201007

Plate & Dumbell WOD

Warm up-

Tabata this- 3 rounds-
– Plank
– squats
– Hip taps


Metcon-

For time-
21-15-9
OH lunges with plate/DB
Ground to OH
Hollow rocks

rest 1 minute

18-12-6
OH lunges with plate/DB
Ground to OH
Hollow rocks

rest 45 seconds

15-9-3
OH lunges with plate/DB
Ground to OH
Hollow rocks

rest 30 seconds

100 "Mountain climbers"

Bodyweight

For time-
21-15-9
Jumping lunges
HRPU
Hollow rocks

rest 1 minute

21-15-9
Jumping lunges
HRPU
Hollow rocks

rest 1 minute

21-15-9
Jumping lunges
HRPU
Hollow rocks

rest 1 minute

100 "Mountain climbers"

Quarantine WOD 201006

Plate & Dumbell WOD

Warm up-

3 rounds-
16 Hip taps
2 Burpees
4 "Yoga push ups"
2 burpees
8 Lunges
2 Burpees


Part 1-

Half kneeling Woodchop with plate/Dumbell- 4 sets of 8/8


Part 2-

For time-
9 sit ups
7 Plate/DB push press
5 HRPU
1-2-3-4-5-6-7-8-9-10 Burpee jump overs

Bodyweight

For time-
9 sit ups
9 HRPU
1-2-3-4-5-6-7-8-9-10 Burpee jump overs

Running WOD

Find 100 meters of flat surface.

Warm up-

5 Minutes walk or jog.


Work-

10 sets of 100 meters sprint (all out)/
– Rest 1 minute between sets.

Quarantine WOD 201005

Plate & Dumbell & Bodyweight WOD

Warm up-

3 sets of-
12 "Mountain Climbers"
8 Squats
6 Broomstick Deadlifts

4 sets of-
2 rounds of "Burgener warm up"
8 sit ups


Metcon-

10 Rounds for time-
5 Power snatches
5 squat snatches
5 OHS
10 Russian twists with Plate / DB or Sit ups

Quarantine WOD 201004

Plate & Dumbell WOD

Warm up-

5 rounds-
16 Jumping jacks
8 Lunges
4 Burpees


Part 1-

Alternating Deadbug– 5 sets of 8 reps each side



Part 2-

5 rounds of-
2 Min AMRAP / 1 Minute rest-
12 Kneel to stand with Plate/Dumbell
6 Back & forth "Bear crawl"
AMRAP of Jumping jacks in the remaining time..

Count total "JJ"s.

Bodyweight

Part 1-

Alternating Deadbug- 5 sets of 8 reps each side

Part 2-

5 rounds of-
2 Min AMRAP / 1 Minute rest-
12 Squat jumps
6 Back & forth "Bear crawl"
AMRAP of Jumping jacks in the remaining time..

Count total "JJ"s.

Running WOD

Warm up-

5 minutes Jog or Walk


Work-

Run 2 KM or 16 minutes.


Cool down-

5 Minutes slow run or walk.