Todays' Home Workouts using little or no equipment come from Team ICON's Gina Yates (bio at bottom of blog):
Object - This can be anything you have to complete the movement. DB, LB, Barbell, Sandbag, Rucksacks filled with weight, Large Milk Bottles etc (just get creative).
WOD 1
50-40-30-20-10
Burpees
Air squats
WOD 2
5 rounds
20 Object GTOH
20 V ups
20 object lunges
WOD 3
21-15-9
Hspu / Press ups
Object bent over row
Pistols
1 min rest
15-12-9
Hspu / Press ups
Object bent over row
Pistols
30 sec rest
9-6-3
Hspu / Press ups
Object bent over row
Pistol
WOD 4
For time
100 down & up
100 split squat
100 sit ups
100 object deadlift
1 mile run
WOD 5
Fight gone bad style
5 rounds
1 min each station
1. Object thruster
2. Du / Skipping / jog on spot
3. Sprawl
4. Jumping lunge
5. Rest
WOD 6
2 mins max effort : 1 min rest
1. Object burpee deadlift
2. Alternating Single arm v ups
3. Object hang to over head
4. Object squats
WOD 7
21-18-15-12-9-6-3-6-9-12-15-18-21
Hollow rocks
Object single arm snatch
Jumping squat
Press ups
WOD 8
Tabata
Hollow hold
Lunge & press
Arch hold
Object squat clean
Object Russian twist
WOD 9
10 rounds
2 wall walks
12 high plank burpees
22 air squats
WOD 10 - Twisty on Mary
20 min AMRAP
5 HSPU
10 Pistol
15 Object bent over row
About the Author: Gina Yateas
I co-own & train at CrossFit Leyland. I have been doing CrossFit for 8 1/2 years now & love it as much now as when I first started, it has undoubtedly changed my life & given me life long friends & a whole new zest for life.
My personal achievements range from qualifying for the European Regionals for 3 consecutive years (2013, 2014, 2015) while studying full time & setting up CrossFit leyland to winning uk individual competitions such as Battle of the Beasts & team comps such as Rep it out & the Coliseum Games and Battle For Cancer as part of Team Icon, I love a team comp
You can find Gina on Instagram: ginayates00
