WOD 7
No equipment vacation workout courtesy of @grownstrong. ? Also the perfect workout to do right in the comfort of your home. ?
3 Rounds For Time (15:00 Time Cap):
20 Down Up High Knees
50 Jumping Jacks
20 Plank Jumps
50 Mountain Climbers
Butt stuff ?
HIP THRUST – One of my favorite exercises to work the lower body and BUILD stronger glutes. ? You can often find this exercise gets neglected with the more major lifts. Want to isolate the glutes even more? Add a band. ? I’m using the new @grownstrong Hip Bands. ?
Here I finished with the hip thrusts, GHR’s & Reverse Hypers. The perfect finisher after the workout we did. Now taking it easy the rest of the day because I am FEELING SORE. I’m not used to the volume I was at before and I am feeling it. ? I know it will come back quickly!
WOD 8⠀⠀⠀⠀⠀⠀⠀⠀⠀
PART A)
Complete:
Rotate Stations Every Minute For 9 Minutes (3 Sets):
Station 1: 15-20 Seconds Bent Over Lateral Raises + 15-20 Seconds Hold
Station 2: 15-20 Seconds Lateral Raises + 15-20 Seconds Hold
Station 3: 15-20 Seconds Strict Press + 15-20 Seconds Hold
*Done Without Any Weight Or Very Light Weight*
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PART B)
5 Rounds For Time (10 Minute Time Cap):
10 Crab Toe Tap
10 Burpees
10 Jumping Lunges
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We created an entire bodyweight program filled with more workouts like this called GS-20 so you never have an excuse to miss a workout.
WOD 9
All you need is 30 minutes and a pair of DB’s!
Get prepared to sweat it out! ?
PART A:
Complete: As Many Rounds As Possible In 4 Minutes:
10 DB Deadlift
10 Burpees
*Rest 2 Minutes*
As Many Rounds As Possible In 4 Minutes:
10 DB Front Squat
10 Burpees
*Rest 2 Minutes*
As Many Rounds As Possible In 4 Minutes:
10 DB Shoulder To Overhead
10 Burpees
*Need DB’s
PART B:
Every 90 Seconds For 9 Minutes (6 Sets):
5 Reptile Slides (Each Side)10 Snow Angels
WOD 10
Sumo squat RDL. A funny movement to do at the gym & definitely might get some stares… ? But holy this worked the glutes. ? Definitely got sore from these!
4 sets of 10-15 reps. Goal is to start light with the higher rep range and go heavier each set to the lowest rep scheme. Ended with 75lbs, but think I can go heavier next time I do these. My glutes were on fire.
Image Sources
- Lauren-Fisher: Photos courtesy of CrossFit Inc