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BWOD #910

Dynamic Warm Up

Row 2 minutes

Jumping Jacks 30 Seconds

High Knees 30 seconds

Row 2 Minutes

Push Ups 30 Seconds

Pull Ups 30 Seconds

Row 2 Minutes

1/2 Burpees 30 Seconds

Full Burpees 30 Seconds

Row 2 minutes 

Air Squats 30 Seconds

Lunges 30 Seconds

X2 Rounds

BWOD #908

Dynamic Warm Up

8 Bodyweight Triceps Extensions (SUB: Dips)

8 Clapping Push Ups (SUB: Push Ups)

8 1/2 Burpees

8 Pistol Squats (SUB: Single Leg Squats)

8 Walking Lunges (each leg)

8 Muscle Ups (SUB: Pull Ups)

X5 Rounds

BWOD #907

25 Kaizen Mountain Climbers

30 Seconds Burpees

25 Close Grip Push Ups

1 Minute Plank Reachers

25 Single Leg Squats (Each Leg)

30 Seconds 1/2 Burpees

25 Dips

1 Minute Pike Roll Out

25 Archer Pull Ups (Sub: Pull Ups, Assisted Pull Ups)

X4 Rounds

BWOD #906

Dynamic Warm Up

20 Hindu Push Ups

Frozen V-Sit (1 min)

20 Single Leg Burpees (10 & 10)

Plank (1 Min)

20 Bodyweight Triceps Extension (SUB: Dips)

Static Air Squat (1 Min) Drop into a squat position and hold for 1 min

30 yards Dragon Walks

X2 Rounds!

BWOD #903

Dynamic Warm Up

Circuit 1 (Each Exercise 30 Seconds)

Clapping Push Ups (Sub: Single Hand Chest Tap Push Ups)

Single Leg Box Jumps

Mountain Climbers

X2

Circuit 2 (Each Exercise 30 Seconds)

Dips

Air Squats

Hanging Wipers (Sub: Ground Wipers)

X2

Circuit 3 (1 Minute Each)

Plank Reachers

Spiderman Plank

Glute Bridge

X2

BWOD #894

"Never Forget"

 

11 Single Leg Box Jumps

11 One Arm Push Ups (Each Arm)

11 Single Leg Squats (Each Leg)

11 Pull Ups

X As Many Rounds As Possible in 30 Minutes

Core Work

Spiderman Plank 1 Minute

SB Core Rotation 1 Minute

Regular Crunch 1 Minute

Bent Knee V-Sit 1 Minute

X2