AT HOME WORKOUT 05/21/2020
warm up
X2
10 sumo squats
20 dynamic calf
20 high knees
18 min AMRAP
6 devils press
12 bench dips
18 step ups or box jumps
AT HOME WORKOUT 05/20/2020
warm up
5 mins
5 up downs
6 lunges
7 pass throughs
5 rounds for time
60 double unders or backward singles
30 squats
15 burpees
A/P
100 bicep curls
50 skull crushers
50 tricep extensions
Use one dumbbell. For the hammer curls hold the dumbbell horizontal between your hands. Pin elbows to your sides. If you start to use your hips, take a break.
Tricep extensions-google 2 hand tricep extensions
AT HOME WORKOUT 05/19/2020
warm up
It’s Coach Sarah’s Birthday! 🥳
warm up
37 jumping jacks
37 squats
“Sarah”
37 min AMRAP
37 calorie row or 400 meter run
37 DB snatches-each side counts
37 suitcase sit-ups
37 reverse lunges-each side counts DB’s optional
AT HOME WORKOUT 05/18/2020
warm up
400 meter or 4 min run
10 burpees
Metcon
6 rounds for time
12 box jumps or box step ups
9 DB hang cleans
6 DB push press
A/P
800 meter run for time
Rest 3 mins
400 meter run for time
AT HOME WORKOUT 05/15/2020
warm up
:30 each x 3
Jumping jacks
High knees
100 double unders, 10 burpees
50 squats, 10 burpees
80 double unders, 10 burpees
40 squats, 10 burpees
60 double unders, 10 burpees
30 squats, 10 burpees
40 double unders, 10 burpees
20 squats, 10 burpees
20 double unders, 10 burpees
10 squats, 10 burpees
10 double unders, 10 burpees
Sub for doubles: backward single unders
2 mins of max sit-ups
Rest 1 min
2 mins of max v-ups
Record each separately
AT HOME WORKOUT 05/14/2020
warm up
5 mins
5 up downs
10 sit-ups
20 squats
Tabata
Pushups
2 min rest
Tabata
DB snatches or KB swings or jump squats
2 min rest
Tabata
Burpees
2 min rest
Tabata
Pull-ups or bent over rows or DB pullovers
AT HOME WORKOUT 05/13/2020
warm up
5 mins
5 burpees, 5 pushups, 10 squats
“Collin”
6 rounds
400 meter odd object carry
12 push press 95/65
12 box jumps 24/20
12 sumo deadlift high pulls 95/65
“More running?!? Whaaaaattttt?!?! 🥳
*sub running with 75 doubles or 30 burpees or 4 min odd object carry
*weights are suggested for barbell. DB’s or kettlebells can also be used
AT HOME WORKOUT 05/12/2020
warm up
50 mountain climbers
50 jumping jacks
10 tuck jumps
24-20-16-12-8
DB front squat or jump squats
Bench dips
V-Ups
*200 meter run BEFORE and AFTER each round 🥳
AT HOME WORKOUT 05/11/2020
warm up
5 mins
5 burpees
10 squats
15 jumping jacks
20 single unders
22 minute Ascending ladder
1-1,2-2,3-3,4-4,5-5,6-6, etc
Devils press
Reverse lunges R+L=1
*20 double unders between each set
(1 devil press, 1 set of lunges, 20 doubles, 2 devil’s press, 2 sets of lunges, 20 doubles, etc)
Strength
3x max strict press
3x max floor press
AT HOME WORKOUT 05/08/2020
warm up
50 forward single unders
50 backward single unders
5 up downs
10-2 second pause at the bottom air squats
For time: *
100 double unders
90 mountain climbers
80 jumping jacks
70 high knees (35 each side)
60 butt kicks
50 sit-ups
40 bench dips
30 one dumbbell bicep curls
20 pull-ups or bent over rows
10 thrusters or jump squats
*5 burpees every minute on the minute
AT HOME WORKOUT 05/07/2020
warm up
3 min jog
10 burpees
20 jumping jacks
Metcon
5 rounds for time
200 meter or 2 minute farmers carry with DB’s or gallon jugs or odd objects of choosing
20(10 on each arm) one arm kettlebell or dumbbell swings to eye level. Loaded pillow case or duffel bag also works
15 good mornings with a broomstick (no weight) or bar/hug a backpack to chest/hold one DB with both hands behind neck for weighted GM’s
10 deadlifts with 2 DB’s or a bar or Sumo style with a kettlebell or dufflebag or backpack
AT HOME WORKOUT 05/06/2020
warm up
X2
10 jump squats/10 burpees/10 butt kicks each leg
1600-800-600-400-200 meter runs
50-40-30-20-10 squats
10-10-10-10-10 handstand push-ups
Sub: run/walk 10 mins, 8 mins, 6 mins, 4 mins, 2 mins
Sub handstands: volcano pushups or regular pushups off toes/knees
“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