“Cinco De Drinko” “Taco Tuesday”
AT HOME WORKOUT 05/05/2020
warm up
5 mins
20 high knees
20 double unders or 40 singles
20 mountain climbers
24 min AMRAP
6 DB FLOOR PRESS or odd object press
12 V-UPS
18 step walking lunge w/one arm over head DB or odd object hold- switch arms halfway
After party
3x max effort wall squat hold-record time for each
3x max effort plank hold- record time for each
MAY THE 4th BE WITH YOU
AT HOME WORKOUT 05/04/2020
warm up
400 meter run or 5 min run/walk
100 double unders or 100 backward singles or 100 penguin taps
200 meter run or 2 and a half min run/walk
Metcon
“Klepto”
4 rounds for time
27 box jumps or step ups
20 burpees
11 squat cleans 145/100 with a bar or as heavy as safely possible DB’s or goblet squats
AT HOME WORKOUT 05/01/2020
warm up
X4
:30 high knees
:30 butt kicks
10 pushups
5 jump squats
14-12-10-8-6-4-2 for time
pull-ups or DB lat pullovers or bent over rows
thrusters or jump squats
Bulgarian split squats-complete full reps on each leg
After party
3 sets of 50 double unders with 1 min rest between
*2 burpees for every second difference between sets. Time over or under. Doesn’t matter. Burpees to be done immediately following 3rd set.
AT HOME WORKOUT 4/30/2020
warm up
5x
5 burpees
10 lateral hops
Metcon 30 min AMRAP
16 mountain climbers
14 suit case sit-ups
12 box jumps or step up
10 Sumo deadlift high pulls with DB’s or BARBELL OR DUFFLEBAG OR OTHER ODD OBJECT
AT HOME WORKOUT 4/28/2020
warm up
X2
40 high knees
30 butt kicks
20 arm circles 10 each way forward and back each arm
10 jump squats
Strength
Dumbbell or odd object strict press 3 times on each arm until failure. Try to accumulate the same reps on both arms
Hold a full 16oz water bottle between your palms straight out in front of you. Holding the bottle with ONLY your palms. Fingers pointed straight ahead. Hold until failure for time.
Metcon
“MICHAEL”
3 rounds for time
800 meter run or 5 min run/walk
50 back extensions
50 sit-ups
AT HOME WORKOUT 4/27/2020
warm up
X 3
5 push ups
10 sumo squats- five each side
20 jumping jacks
Metcon
6 rounds for time
10 devils press
10 DB goblet squats
10 burpee over DB
After party
2 mins max sit-ups
Rest 2 mins
2 mins max pushups
AT HOME WORKOUT 4/24/2020
warm up
5 mins
5 pushups
10 sit-ups
15 squats
Every 2 mins for 26 mins
OR
Every 3 mins for 30 mins
(if the timing on this is too short to complete all reps in 2 mins, change to every 3 mins for 30 mins)
12 wallballs/kettlebell swings/shoulder to OH (push press, push jerk w/ DB or bar or odd object).
10 pushups
8 reverse burpees (google!) or 10 pistols
After party
Max effort handstand hold for time
AT HOME WORKOUT 4/23/2020
warm up
Tabata
Burpees
METCON
FOR TIME
BUY IN: 800 meter run OR 5 min run/walk
Metcon
10-9-8-7-6-5-4-3-2-1
DB FRONT SQUATS OR AIR SQUATS
DB SITUPS (ONE DB) OR NO WEIGHT
DB FLOOR PRESS OR ODD OBJECT PRESS
BUY OUT: 800 meter run or 5 min run/walk
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.