WEEK 1

WOD HERO
20min AMRAP for time
10 ROUNDS OF
DAY 1

A. 5 burpee
B. 10 Push-ups A. 30 AIR SQUATS
C. 15 Air Squats B. 15 PUSH UPS

7 Rounds for Time For Time

DAY 2

A.10 Push-ups a. 100 JUMPING JACKS

B. 10 Air Squats B. 200 PUSH UPS
C. 20 MOUNTAIN CLIMBERS (ALT) C. 300 AIR SQUATS
d. 100 JUMPING JACKS

10-9-8-7-6-5-4-3-2-1 Rep DEATH FOR BURPEES (infinite emom)

for Time
DAY 3

min 1: 1 burpee
A. Burpees min 2: 2 burpees
b. Push-ups ...
c. Sit-ups min X: X burpees

for time 8 Rounds for Time

A. 10 Push-ups
DAY 4

a. 100 Sit-ups B. 10 Air Squats

b. 100 Supermans C. 10 Burpees
d. 10 lunges alternating
*Add one rep each round

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 WEEK 1

WOD HERO
8 minuteS for time
a. 2 Minutes Max Push-ups
DAY 5

b. 1 Minute Rest a. 100 air jump squat

c. 2 Minutes Max Sit-ups b. 100 v's
d. 1 Minute Rest c. 100 air squat
e. 2 Minutes Max Air Squats d. 100 superman

20 rounds for time

50 Jump squat
50 Push-ups
DAY 6

a. 20¨ plank 50 Air Squats

b. 10¨ rest 50 mountain climbers
50 Lunges alternating
c. 20¨ hold bottom of squat 50 Sit-ups
d. 10¨ rest 50 Second plank
50 Burpees

For Time 20 min AMRAP

21-15-9
DAY 7

a. 5 Handstand Push-ups
A. Sit-ups b. 10 Pistol Squats
B. Push-ups
c. lunges each leg

use velites timer for your wods

www.velitessport.com