At Home Workout 06/23/2020
WARMUP
X3
:30 run in place
20 jumping jacks
5 burpees
6 min AMRAP
120 single unders-one time
With remaining time...
Thrusters
Bent over rows
2-2,4-4,6-6,8-8, etc
Rest 2 mins
Repeat amrap from the beginning 2 more times. 6 min AMRAP x 3
At Home Workout 06/22/2020
WARMUP
400 meter run
5 burpees
10 squats
STRENGTH
5x12 lunges
Increasing in weight each set or with DB’s
METCON
20 MIN AMRAP
200 meter run or 20 cal row
16 box step overs with DB’s
16 bench dips
At Home Workout 06/19/2020
WARMUP
10 sumo squats
10 broom stick stots press
10 arm circles forward and back each arm
STRENGTH
3x max effort front arm raises
3x max effort side arm plate raises
3x8 strict chin ups or DB lat pullovers
METCON
24-20-16-12
Bulgarian split squats
DB thrusters or jump squats
Box jumps or box step ups
At Home Workout 06/18/2020
WARM UP
500 meter row
12 burpees
STRENGTH
8x3 TEMPO FRONT SQUATS WITH BAR OR DB’s
3 seconds down, 3 seconds up
METCON
FOR TIME
12 DEADLIFTS, HANG POWER CLEANS, PUSH JERKS
50 SIT-UPS
9 DEADLIFTS, HANG POWER CLEANS, PUSH JERKS
50 SIT-UPS
6 DEADLIFTS, HANG POWER CLEANS, PUSH JERKS
50 SIT-UPS
*USE A BARBELL OR DUMBBELLS
At Home Workout 06/17/2020
WARM UP
2x
20 jumping jacks
20 high knees
20 butt kicks
METCON
4 rounds
400 meter run or 3 min run
12 bench dips
14 box jumps or step ups
24 mountain climbers
After party
3x1 minute max sit-ups with a 1 min rest between sets
At Home Workout 06/16/2020
WARM UP
4x
10 on the knees push-ups
10 bench dips
1 min run
METCON
10-9-8-7-6-5-4-3-2-1
DB FLOOR PRESS
DB PUSH-UPS
30 STEP DB FARMERS CARRY -15 steps out, turn around, 15 steps back
After party
800 meter run for time
At Home Workout 06/15/2020
Warm-up
10 burpees
15sit-ups
20squats
X2
Metcon
22 min AMRAP
“Coach Matt”
6 burpees
14 over head squats with bar or broom stick
98 double unders or single unders
After Party
Every minute on the minute for 14 mins
6 pull-ups or DB lat pull over or ring rows
Happy Birthday YESTERDAY Coach Matt!
At Home Workout 06/12/2020
Warm-up
3 mins
30 high knees
30 dynamic calf
30 jumping jacks
25 min AMRAP
30 V-ups
Run 400 meters or 3 mins
20 stots press with empty bar or Brook stick
Run 400 meters
10 DB hang power cleans
Run 400 meters
AT HOME WORKOUT 06/11/2020
Warmup
3 burpees
6 sit-ups
12 sumo squats
5 mins
METCON
Every 5 mins for 5 rounds
200 meter run or 2 min run
16 DB snatches (8 each side)
20 air squats
Rest remaining time until next 5 mins begins
(25 mins total)
Strength
3x15 bench dips
3x20 dumbbell bicep curls or empty barbell
3x10 dumbbell lat pullovers
AT HOME WORKOUT 06/10/2020
Warmup
5 min moderate run or walk
METCON
8 MIN AMRAP
8 Push Ups or hand stand push ups
8 Power Clean BAR OR DB’s
4 mins rest
8 MIN AMRAP
8 Front Squats bar or DB’s
8 Box Jumps or step ups
4 min rest
8 MIN AMRAP
8 Burpees Over Bar or DB
200 Meter Run
AT HOME WORKOUT 06/09/2020
Warmup
X2
5 pushups
10 sit-ups
15 squats
Strength
8-8-5-5-3-3-1-1
Tempo squats
3 second decent, 3 second rise
*if using a weighted bar squat normally increasing in weight each set
METCON
30-20-10
Dumbbell step ups
Pull-ups
80 double unders or backward single unders between each set-end with doubles
Sub for pull-ups: bent over rows or DB lat pull overs
AT HOME WORKOUT 06/08/2020
Warmup
X2
50 dynamic calf
50 single unders
5 burpees
Strength
5x5 push press with barbell or DB’s
METCON
3 rounds
400 meter run or 5 min run/walk
30 KBS or 1 DB eye level swings (15 each side)
15 burpees
AT HOME WORKOUT 06/05/2020
Warmup
40 dynamic calf
20 step walking lunge
10 pass throughs
5 jump squats
METCON
50 power cleans- DB OR BARBELL
every min on the min 4 burpees
Rest 5 mins
60 sit-ups
EMOM 5 burpees
Rest 5 mins
70 lunges-each side counts
EMOM 6 burpees
AT HOME WORKOUT 06/04/2020
Warmup
:30 high knees
:30 butt kicks
1 min jumping jacks
X2
Metcon
12 MIN AMRAP
5 sumo deadlifts with barbell or regular DB deadlifts
25 double unders or backward single unders
After party
2 mins max sit-ups
1 min rest
2x max time plank hold
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