04.04.20 Saturday
Blazefit on spot
Warm-up
7 min Amrap
10 Jump overs
5 Snatch grip deadlift
5 hang muscle snatch
5 snatch grip push press
5 snatch balance
5 OHS
* use PVC or broomstick
Wod
4 Rounds EMOM
min 1: Max Floor Press
mIn 2: Max Pull-ups
min 3:Max Rotational lunge
min 4: Max Double unders
03.04.20 Friday
Blazefit on spot
Blazefit on spot
Warm-up
4 Rounds
30 sec jog in place
30 sec mountain climbers
30 sec quadrupped shout through
30 sec inch worm
Wod
For time
3 min on /1 min off until you finish
5 weighted stairs ascends
20 Push Press
20 Swings
10 Weighted stairs ascends
30 Push Press
30 Swings
20 Weighted stairs ascends
40 Push Press
40 Swings
02.04.20 Thursday
Blazefit on spot
Warm-up
- 5 min General warm-up ( Run, bike )
- 3 min Greatest stretch
Wod
For Quality
4 Rounds
20 Bicep curls
20 Reverse flies
20 Hamstring curls
20 Single legged RDL
1 min Wall sit hold
01.04.20 Wednesday
Blazefit on spot
Warm-up
7 min Amrap
2 stairs
5/side lateral hip dip
5/side single leg glute bridge
5 pike dive to seal pose
Wod
For time
10 Burpees
-
10 Burpees
20 Pull-ups
-
10 Burpees
20 Pull-ups
30 Thrusters
-
10 Burpees
20 Pull-ups
30 Thrusters
40 Russian twist
-
10 Burpees
20 Pull-ups
30 Thrusters
40 Russian twist
50 Front rack lunges
31.30.20 Tuesday
Blazefit on spot 
Warm-up
3 rounds EMOM
- running singles
- Lunges with twist to reach
- Pike dive to scorpion kicks
Wod
4 x 6 min Amrap
400m run
75 Double unders
25 Deadlift
Max Sit-ups
Gymnastics
Handstand cycle week 1
- Hallow body plank to stacked(accumulate 20 reps)
- weight shifts 4 sets of 10 reps
- floater kicks 4 sets of 10 reps
30/03/20 Monday
Blazefit on spot
Wod
For time:
20 Rounds
10 Air squats
7 Up Down overs
4 Clean and Jerk
* 40 sec on/ 20 sec off
29/03/20 Sunday
Blazefit on spot
Wod
For quality :
30 Turkish get-up (L+R=2
28/03/20 Saturday
Blazefit on spot
20 min Amrap
10 Push Press
10 Jump Overs
10 Swings
27/03/20 Friday
Blazefit on Spot
For time
21-18-15-12-9-6-3
Pull-ups
Dips
Pistols L+R=1
26/03/20 Thursday
Blazefit on Spot
Warm-up
3 rounds
1 min Jog
16 High Kicks
16 High Knick
16 butt kick
10m int. hurdle step
10m Ext. hurdle step
20m Lunges with twist to reach
20m high skips
20m broad skips
"Triple 3" (Time) 55min cap
For time
6K Bike
100 Double unders
3 mile run (4800km)
25/03.20 Wednesday
Blazefit on spot
Warm-up
- 5 min Bike or Run (go for the bike if you have the option)
- 10 stretch flow
1 back burner
1/side scorpion kick
1/side spider reach
1 russian baby maker
- 3 sets
5/side backpack swing high pull
Wod
A.: 2 sets
Max Body row
* rest 2 min between sets
B: 3 sets
12/side half kneeling wood chopper
12 Weighted leg extension(slow)
10 Dragonfly
24/03/20 Tuesday
Blazefit on spot
Warm-up
3 Rounds EMOM
odd: 10m shuttle run
even:
8 Down ups
6 shoulder tap to knee to elbow
4 Pike to seal pose
Wod
5 Rounds
400m Run
14 Devil's Press
23/03/20 Monday
Blazefit on spot
Warm-up
5 min Bike or Run outside
12 walkout push-up to greatest stretch
Wod
For time
250 Weighted step-up
* Every min, 10 High pulls
22/03/20 Sunday
Blazefit on spot
Blazefit on Spot
Warm-up
7 min Amrap
20 Jumping Jack/ stepping jack
15 Plank Jack/ stepping plank jack
10 Pullover to floor press
5 straight leg sit-up
Metcon (Time)
For time
15-12-9 sHSPU
30-24-18Deadlift
( 15 SHSP, 30 Deadlift, 12 SHSPU, 24 Deadlift ,9 SHSPU, 18 Deadlift)- rest 2 min -9-15-21HSPU
18-30-42 Deadlift
(9 HSPU, 18 Deadlift, 15 HSPU,30 Deadlift , 21 HSPU, 42 Deadlift)
21/03/20 Saturday
BLazefit on spot
Warm-up
7 min Amrap
20 single unders
1/side 3 point squat
3 /side High to low plank
5 90/90 stretch
Wod
A: Metcon (Weight)
Weighted Squats
5 x 5  ( 3-1-3-0)

focus more on refining your technique on squat, make sure all the right muscle group is firing, keep everything symmetric
B: Metcon (No Measure)
3 Sets All in tempo (3-1-3-1)
10 Prone behind neck press
10/side Single Legged RDL
10 Delt Raises

20/03/20 Friday
Blazefit on Spot
Warm-up
2 Rounds
400m Run
30 sec high kicks
30 sec high knees
30 sec butt kicks
30 sec walkout to push-up
Wod
4 rounds x 5 min each for time
400m  Ruck run
25  back pack swings
25 back pack strict press
19/03/20 Thursday
Blazefit on Spot
Warm-up
7 min Amrap
100m run
6 Bent over M,T,Y
5 Snatch Grip Push press
4 Lunge step with twist
Wod
15 min Amrap
3 Body Rows
3 Overhead squats
3 Stick Jump overs
18/03/20 Wednesday
Blazefit on Spot
Get as far as possible
0:00-3:00 min
2 rounds
30 Double Unders
8 Ground to overhead
03:00-06:00 min
2 rounds
30 Double Unders
10 Ground to overhead
06:00-09:00 min
2 Rounds
30 Double Unders
12 Ground to overhead
*keep on following the same pattern for as long as you complete 2 rounds every 3 minutes
17/03/20 Tuesday
BlazeFit on spot
For time
50-40-30-20-10
Russian twist
Alternating lung step
Push-up
16/03/20 Monday
BlazeFit on spot
Warm-up
3 Rounds
1 min run in place
10 Knee hugs (alt)L+ R= 1
8 walkout to pushup
6 Greatest stretch in the world
Wod
Every min until Finish
- 10 Burpees + max sit-ups in remaining of the minute.
continue on until you reach 100 sit-ups

* Enjoy this one, RX + 12 burpee/ 120 sit-ups