warm up 

50 mountain climbers 

40 dynamic calf

30 arm circles 15 on each arm forward and back

20 jumping jacks 

Strength 

3x max effort wall sit holds -record time for each one 

3x30 weighted glute bridges 

1 x max effort plank hold 

1 x max effort hollow hold 

METCON

25 MIN AMRAP

30 double unders or backward singles or penguin taps

15 weighted box step ups 

10 bench dips 

5 single arm OHS on each arm or 5 OHS with barbell/broomstick or odd object

AT HOME WORKOUT 4/21/2020
warm up 

5 mins 

20 double unders or singles 

15 jumping jacks 

10 sumo squats 

Strength 

3x max straight arm raises- hold something weighted for added benefit. Full bottles of water, small weights, get creative! 

3x max effort side arm raises 

50 tricep extensions 

50 skull crushers 

METCON

4 rounds for time 

200 meter run or 90 second run

25 pull-ups or DB pullovers or towel ring rows or bent over rows

400 meter run or 2 and a half minute run 

25 v-ups 

AT HOME WORKOUT 4/20/2020
warm up 

20 jumping jacks 

20 high knees

20 butt kicks 

20 dynamic calf 

3 times through 

“Carse”

21-18-15-12-9-6-3

Squat clean or odd object clean or dumbbells

Double under or backward single unders 

Deadlift or odd object deadlift or dumbbells

Box jump or step ups 

*begin each round with a 50 meter bear crawl

*This is 84 reps of each movement. Please choose your weights wisely and reduce reps if necessary*

If using a barbell 50-55% clean is recommended 

AT HOME WORKOUT 4/17/2020
warm up 

1 minute of single unders 

:30 mountain climbers

:30 jumping jacks 

X2 

1 mile run for time or 10 min walk/jog

5 min rest 

Every 2 mins for 20 mins 

8 pull-ups/ring rows (towel in the car door makes a great substitute!)/dumbbell lat pull overs (google!)

10 suitcase sit-ups (google!)

12 reverse lunges 

Rest 5 mins 

800 meter run for time or 5 min walk/jog

AT HOME WORKOUT 4/15/2020
warm up 

3 times 

6 jump squats 

7 hand release pushups 

8 pass throughs 

METCON

24 MIN AMRAP 

8 Bulgarian Split Squats on each leg 

8 Hand Stand Push-ups/volcano push-ups/push-ups

8 pistol squats on each leg (to a target if necessary. Chair/bench/flower bed/rock/try to hit at least parallel) or 8 weighted good mornings

After Party

800 meter run/walk for time

AT HOME WORKOUT 4/14/2020
warm up 

50 jumping jacks

50 mountain climbers 

50 dynamic calf 

Buy In 50 box jumps/step ups 

6 rounds 

10 DB deadlifts 

10 DB floor press 

10 DB snatches 

Buy out 50 burpee jump overs (DB/bar/line on floor/etc) 

Skill: max distance broad jump (post distance for best out of 5 attempts) rest as long as necessary between

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