WARM UP
5 MINS
5 PUSH UPS
10 SIT-UPS
15 SQUATS
METCON
”ANNIE”
50-40-30-20-10
DOUBLE UNDERS
SIT-UPS
REST 5 MINS
”DG”
AMRAP 10
8 TOES TO BAR OR V-UPS
8 DB THRUSTERS 35/20
12 DB WALKING LUNGES
At home workout 4/10/20
Warmup x3
5 man on fire burpees (google!)
15 mountain climbers
25 second run in place as fast as possible
Strength
5x5 weighted squat with 4 second hold at the bottom (front squat or back squat, your choice) hold the count one one thousand, two one thousand, three one thousand, four one thousand. squeeze those cheeks!
3 sets of open grip dumbbell curls to failure.
Using one DB as heavy as possible, touch elbows to sides, hold The DB horizontal, open fingers as wide as possible around the outside of the DB head, curl to chest. Should be slow and controlled. As many reps as possible x 3.
METCON
“Dumbbell Linda”
10-9-8-7-6-5-4-3-2-1
DB deadlift
DB squat clean
DB floor press
Can also use duffle bag/backpack/odd object/barbell/etc
WARM UP
5 MINS
10 LUNGING PASS THROUGHS
10 OVER HEAD SQUATS
10 ARM CIRCLES EACH WAY FORWARD AND BACK BOTH ARMS
:10 SECOND STRIPPER STRETCH HOLD X 3
METCON
FOR TIME
300 KETTLEBELL SWINGS OR 150 1-ARM RUSSIAN (EYE LEVEL) KB/DB/DUFFEL BAG/LOADED PILLOWCASE/BACKPACK SWINGS (150 EACH ARM TOTAL = 300)
*EVERY BREAK COMPLETE 5 PUSH-UPS/10 CHAIR DIPS/15 SIT-UPS/20 DOUBLE UNDERS
MODIFICATIONS: COMPLETE 4 ROUNDS FOR TIME. MAX EFFORT KB OR WHICHEVER TYPE OF SWING YOU CHOOSE. YOU CAN EITHER GO UNTIL YOU ARE FATIGUED OR CHOOSE A NUMBER BEFOREHAND. 20-25 WOULD BE A GOOD NUMBER (80-100 TOTAL SWINGS). COMPLETE THE 5-10-15-20 AFTER EACH SET. REDUCE NUMBER OF REPS ON ANY GIVEN MOVEMENT IF NECESSARY.
Warm-up 5 mins
1 burpee, 1 push-up, 1 jumping jack, 1 jump squat, 2 burpees, 2 pushups, 2 jumping jacks, 2 jump squats, 3 burpees, etc
METCON
”captain mustache”
Buy In 50 double unders
3 rounds
9 deadlifts 185/125 or 60-65% or DB/KB/weighted duffle bag/backpack, etc
12 burpees
15 box jumps or box step ups
200 meter run or 1 min run
Buy Out: max effort hang (pull-up bar/door jam/tree branch/etc)
WARM UP
X2
REST ONE MINUTE BETWEEN
:30 HIGH KNEES
:30 BUTT KICKS
:30 JUMPING JACKS
:30 BURPEES
STRENGTH
DUMBBELL OR ODD OBJECT
100 HAMMER CURLS
50 TRICEP EXTENTIONS
50 SKULL CRUSHERS
50 WEIGHTED GLUTE BRIDGES
MODIFICATION: only do the first half of the workout
METCON
10-1
REST 3 MINS
1-10
CLEANS
PULL-UPS
10 CLEANS, 1 PULL-UP, 9 CLEANS, 2 PULL-UPS, ETC
THEN
1 CLEAN, 10 PULL-UPS, 2 CLEANS, 9 PULL-UPS, ETC
*SUB DB/BARBELL/ODD OBJECT BENT OVER ROWS FOR PULL-UPS
OR
IF YOU DO NOT HAVE AN AVAILABLE PULL-UP SPACE YOU CAN CREATE A MAKESHIFT RING ROW EXPERIENCE BY OPENING YOUR CAR DOOR, OPEN THE WINDOW IN THAT DOOR, THREAD A BEACH TOWEL THROUGH, MAKE SURE THE TOWEL IS EQUAL LENGTHS ON BOTH SIDES, CLOSE THE DOOR. HOLD ON TO EACH END OF THE TOWEL, LEAN BACK, PULL YOUR CHEST THROUGH THROUGH YOUR HANDS.
Warm up
100 double unders or single unders
10 over head squats
10 pass throughs
10 split jerks
*WORKOUT MODIFICATIONS-REDUCE TO 3 ROUNDS OR COMPLETE ALL 6 ROUNDS REDUCING NUMBER OF REPS TO 12 PER MOVEMENT. SUB 400 METER RUN WITH 2 MIN RUN/WALK*
METCON
”LOREDO”
6 ROUNDS
24 AIR SQUATS
24 PUSH UPS
24 WALKING LUNGES
400 METER RUN
U.S. ARMY SARGENT EDWARDO LOREDO, 34, OF HOUSTON, TEXAS, ASSIGNED TO THE 2ND BATTALION, 508TH PARACHUTE INFANTRY REGIMENT, 4TH BRIGADE COMBAT TEAM, 82ND AIRBORNE DIVISION, BASED IN FORT BRAGG, NORTH CAROLINA, WAS KILLED ON JUNE 24TH, 2010 IN JELEWAR, AFGHANISTAN, WHEN INSURGENTS ATTACKED HIS UNIT WITH AN IMPROVISED EXPLOSIVE DEVICE. HE IS SURVIVED BY HIS WIFE, 3 DAUGHTERS, AND HIS SON.
Warm Up
5 Mins
5 up downs + extra push up
10 twists- touch opposite knee and elbow
20 backward single unders or double unders
METCON
EVERY MINUTE ON THE MINUTE FOR 14 MINS
EVEN: 10 DB OR BARBELL THRUSTERS OR ODD OBJECT THRUSTERS
ODD: 15 BOX JUMPS/STEP UPS/BROAD JUMPS
REST 2 MINS
EVERY MINUTE ON THE MINUTE FOR 14 MINS
EVEN: 10 HANDSTAND PUSHUPS/VOLCANO PUSHUPS/KICK UP AGAINST WALL HOLD AS LONG AS POSSIBLE
ODD: 10 BULGARIAN SPLIT SQUATS ON EACH LEG (HOLD DB’S OPTIONAL) OR 1 LEGGED DEADLIFTS (WITH DB OR KB OPTIONAL) *GOOGLE 1 LEGGED DEADLIFTS IF UNSURE OF MOVEMENT*
*DO AS MANY REPS AS POSSIBLE IN 40-50 SECONDS IF UNABLE TO COMPLETE ALL MOVEMENTS WITHIN THE MIN*
AFTER PARTY
100 DOUBLE UNDERS OR DOUBLE UNDER ATTEMPTS
WARM UP
50 TOE TAPS (ALMOST LIKE RUNNING IN PLACE) TAP TOES AGAINST THE HEADS OF A DB ON THE FLOOR OR AGAINST A WALL)
40 DYNAMIC CALF (20 EACH SIDE)
30 BUTT KICKS
20 JUMPING JACKS
10 JUMP SQUATS
STRENGTH
3X EACH ARM MAX STRICT PRESS WITH DB OR OTHER WEIGHTED OBJECT
3 X MAX EFFORT STRAIGHT ARM RAISES - ARM DOWN STRAIGHT IN FRONT, LIFT TO EYE LEVEL
3X MAX EFFORT REPEAT WITH ARMS STRAIGHT DOWN BY SIDES, LIFT TO PARALLEL TO THE FLOOR OUT TO THE SIDES
3X 20 GOOD MORNINGS WITH BROOMSTICK/BOOKS IN BACKPACK/BARBELL/ETC
3X 15 BENT OVER ROWS WITH LOADED BACKPACK/DB’S/BARBELL
METCON
14 MINUTE ASCENDING LADDER
1-1, 2-2, 3-3, ETC
3 WAY V-UPS (CROSSOVER TOUCH LEFT, CROSSOVER TOUCH RIGHT, TOUCH IN THE MIDDLE)
GOBLET SQUATS (KB/BARBELL/DB/JUG OF WATER/ETC)
AT HOME WORKOUT
WARM-UP
5 MINUTES
5 BURPEES
6 HANDSTAND KICK UPS
7 INCH WORMS
METCON
20 MIN AMRAP
5 SQUAT CLEANS AND PUSH JERKS (BROOMSTICK/DB’S/BARBELL) 55-65% IF USING WEIGHT
5 REVERSE BURPEES (GOOGLE FOR MOVEMENT) OR REGULAR BURPEES AS A SUB
10 LATERAL HOPS OVER “BAR” OR 10 TUCK JUMPS
SCORE = ROUNDS + REPS
Warmup
5 mins
20 butt kicks
20 jumping jacks
20 mountain climbers
20 grape vine 10 down 10 back
AT HOME WORKOUT
1 mile run for time
Rest 2 mins
10 rounds for time
25 double unders or penguin taps or singles
15 bench dips
10 box jumps or broad jumps
5 DB snatches each arm or Russian swings to eye level with jug or water. Add or subtract water for appropriate weight
WARM UP
X3
:30 HIGH KNEES (RUN IN PLACE)
5 PASS THROUGHS
6 LATERAL HOPS OVER BROOM STICK
7 OVER HEAD SQUATS
AT HOME WORKOUT
“ZACHARY TELLIER”
SCORE = TIME TO FINISH ALL REPS
10 BURPEES #1
10 BURPEES #2
25 PUSHUPS
10 BURPEES
25 PUSHUPS
50 LUNGES (EACH LEG COUNTS AS 1) #3
10 BURPEES #4
25 PUSHUPS
50 LUNGES
100 SITUPS
10 BURPEES #5
25 PUSHUPS
50 LUNGES
100 SITUPS
150 SQUATS
*REDUCE REPS IF NECESSARY OR CUT OUT SECTION 4 AND GO 1, 2, 3, 5*
STRENGTH
6X3 @ 60-65%
1 AND A QUARTER BACK SQUATS
METCON
14 MINS
1-1,2-2,3-3,4-4, ETC
BEAR COMPLEX @ 50% CLEAN AND JERK
BAR FACING BURPEES
AT HOME WORKOUT
WARM-UP
X2
10 arm circles each side back and forth
10 broomstick clean and jerks
10 broomstick overhead squats
“THE BARBELL MILE”
BROOMSTICK/PVC/DUMBBELLS/BARBELL
25 back squats/25 front squats/25 OHS
400 meter run or 2 min run
25 strict press/25 push press/25 push jerks
400 meter run or 2 min run
25 hang cleans
400 meter run or 2 min run
25 hang snatch
400 meter run or 2 min run
score = for time
METCON
”DORK”
6 ROUNDS FOR TIME
60 DOUBLE UNDERS
30 KETTLEBELL SWINGS
15 BURPEES
AFTER PARTY
TABATA SIT-UPS
REST 1 MIN
TABATA HOLLOW HOLD
STRENGTH
WORK TO A HEAVY DEADLIFT
METCON
3 ROUNDS FOR TIME
20 BODY WEIGHT SUMO DEADLIFTS
20/16 CALORIE BIKE
20 LUNGES
AT HOME WORKOUT
WARM UP
5 MINS
5 V-UPS
10 TUCK JUMPS
15 TWISTS (RAISE KNEE, TWIST, TOUCH OPPOSITE ELBOW)
METCON
6 ROUNDS FOR TIME (REDUCE ROUNDS OR REPS IF NECESSARY)
60 DOUBLE UNDERS OR SINGLE UNDERS OR PENGUIN TAPS
30 STEP UPS (COUCH, CHAIR, STOOL, NOTHING WITH WHEELS!)
60 MOUNTAIN CLIMBERS (KEEP YOUR BUTT DOWN!) EACH SIDE COUNTS
STRENGTH
3X25 WEIGHTED GLUTE BRIDGE (DUMBBELL, BACKPACK, ETC)
3X25 SUPERMAN BACK EXTENSIONS
STRENGTH
50 COSSACK SQUATS
50 BANDED PULL THROUGHS
50 BANDED GOOD MORNINGS
3X DOWN AND BACK HIP HALO
3X25 WEIGHTED GLUTE BRIDGE WITH DB
METCON
PARTNER
150 CALORIE ROW - FOR TIME
SWITCH - 6 HSPU/8T2B/10 PISTOLS
AT HOME WORKOUT
WARM UP X3
:30 run in place, 20 jumping jacks, 4 burpees
Strength
50 Cossack squats
3x10 broomstick lunging pass throughs
3x15 broomstick good mornings
3x20 broomstick back squats
Metcon
15 MIN AMRAP
5 up downs with extra push-up
15 stots press with broomstick
20 over head walking lunges with broomstick
Google CrossFit stots press if unsure of movement
score = rounds + reps
METCON
36 MINUTE AMRAP
400 METER RUN
6 DB THRUSTERS 40/30
12 PULL-UPS
18 DB SIT-UPS
WARM UP
:30 each movement x 2
butt kicks, high knees, jumping jacks, squats
AT HOME WORKOUT
36 min AMRAP
400 meter run or 2 minute run
6 ODD OBJECT THRUSTERS OR 6 jump squats
12 CHAIR/COUCH/BENCH DIPS
18 SIT-UPS WITH ODD OBJECT
AT HOME WORKOUT
WARM-UP
20 JUMPING JACKS
10 BURPEES
10 ARM CIRCLES FORWARD AND BACKWARDS EACH ARM
20 DYNAMIC CALF EACH LEG
WOD
BUY IN 6 MIN MAX DISTANCE RUN OR FAST WALK
10 MIN AMRAP
5 HANDSTAND PUSHUPS/OR 5 VOLCANO PUSHUPS/OR 5 STRICT PRESS EACH ARM WITH AN ODD OBJECT
(5) 3 POSITION V-UPS (CROSSOVER TOUCH LEFT, CROSSOVER TOUCH RIGHT, TOUCH IN THE MIDDLE=1)
10 PISTOLS (5 EACH LEG) OR 10 CLOSE LEGGED SQUATS
BUY OUT
6 MIN MAX DISTACE RUN OR FAST WALK
STRENGTH
12X2 DEADLIFTS WITH CHAINS
METCON
2-4-6-8-10-8-6-4-2
DEADLIFTS
FRONT SQUATS @ 50% FRONT SQUAT
10/6 CALORIE BIKE AFTER EACH SET
AT HOME WORKOUT
5 ROUNDS FOR TIME
1 MIN MAX BURPEES
1 MIN MAX LUNGES (EACH LEG COUNTS)
1 MIN MAX JUMPING JACKS
1 MIN PLANK HOLD (NOT INCLUDED IN SCORE)
SCORE = TOTAL NUMBER OF REPS COMPLETED IN 5 ROUNDS
METCON
TEAMS OF 3
6K ROW FOR TIME
SWITCH- 1 ROUND OF CINDY (5 PULL-UPS/10 PUSH-UPS/15 SQUATS)
OR
(5 RING OR BAR MUSCLE UP/10 K2E PUSH-UPS/15 JUMP SQUATS (MUST BE ABLE TO COMPLETE ALL MOVEMENTS IN LESS THAN 2 MINS)
6 BURPEES-REST REMAINING TIME UNTIL SWITCH
METCON
35 MIN AMRAP
TEAMS OF 4-5
-SLED SPRINTS
-50 DOUBLE UNDERS + SHORT HALF LAP RUN
- (8) 3-POSITION V-UPS- REST REMAINING TIME UNTIL SWITCH