AT HOME WORKOUT 06/03/2020
Warmup
X 3
10 step walking lunge
20 jumping jacks
10 squats
METCON
For Time
1 mile run or 10 min run/walk
3 rounds
10 handstand pushups sub: volcano or regular
15 bench dips
20 pistols (10 each leg) sub: 20 closed legged squats
800 meter run or 5 min run
AT HOME WORKOUT 06/02/2020
Warmup
5 mins
5 up downs with an extra push up
10 sit-ups
15 squats
Strength
DUMBBELL FLOOR PRESS
3 sets until it becomes a struggle (not to failure!)
Metcon
5 rounds for time
200 meter run or 2 min run
40 jumping jacks
15 DB front squats OR 15 light barbell front squats
AT HOME WORKOUT 06/01/2020
Warmup
5 mins of running
Strength
Barbell-work to a heavy 1 rep thruster
Dumbbells- 5x8 DB THRUSTERS 1 min between sets
No equipment- 50 jump squats
Metcon
7 rounds for time
7 thrusters or jump squats
7 pull-ups or bent over rows
7 burpees
AT HOME WORKOUT 05/29/2020
Warmup
200 meter run
20 arm circles foward and back each side
20 jumping jacks
Strength
If you have a barbell-work to a moderate hang power snatch
Dumbbells 5x7 each side DB power snatch
Complete 7 on left in :30 complete 7 on right in :30 (5 mins)
Metcon
10-9-8-7-6-5-4-3-2-1
PULL-UPS OR DB LAT PULLOVERS
HANG POWER CLEANS-BAR OR DB
PUSHUPS
AT HOME WORKOUT 05/28/2020
Warmup
5 mins
5 pushups
10 squats
20 dynamic calf
28 MINUTE AMRAP
20 calorie row or 50 jumping jacks
8 toe to bar or 10 v-ups
100 meter sprint- max effort
Rest 1 min between rounds
WARM-UP
400 METER RUN OR 3 MIN RUN
20 AIR SQUATS
STRENGTH
5x5 ONE AND A QUARTER SQUATS WITH OR WITHOUT WEIGHT (GOOGLE!)
METCON
6 ROUNDS FOR TIME
6 DEADLIFTS (DB OR BAR OR KB)
12 BOX JUMPS OR BOX STEP UPS
(15 MIN CAP)
AFTER PARTY
2 MINS MAX SIT-UPS
REST 1 MIN
2 MINS MAX V-UPS
STRENGTH
50 ONE DB BICEP CURLS
50 ONE DB SKULL CRUSHERS
50 ONE DB TRICEP EXTENSIONS
3X MAX EFFORT SIDE ARM RAISES W/5LB DB OR PLATE
3X MAX EFFORT FRONT ARM RAISES W/5LB DB OR PLATE
(25 MINS)
METCON
FOR TIME
21 DB THRUSTERS 40/30
50 DOUBLE UNDERS
15 DB THRUSTERS
50 DOUBLE UNDERS
9 DB THRUSTERS
50 DOUBLE UNDERS
(12 MIN CAP
AT HOME WORKOUT 05/22/2020
warm up
X3
5 up downs
10 jump squats
Metcon
50-40-30-20-10
Goblet squats
40-30-20-10-5
Bike cals or row cals or double unders
200 meter run between each movement
Squat, run, bike, run, squat, run, bike, run, etc
(40 min cap)
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