At Home Workout 07/01/2020
WARM UP
X2
:30 high knees
:30 jumping jacks
:30 butt kicks
:30 lunges
METCON
30-20-10
Deadlifts-bar or DB
lateral hops over bar or a dumbbell
DB or barbell snatches-each arm counts DB’s
After party
75 jump squats for time
At Home Workout 06/30/2020
WARM UP
5 MINS
15 jumping jacks
10 burpees
20 lunges
3x max effort wall sit hold
3x max effort plank hold
3x max effort hang
*Score is total time of all three sets for each movement
METCON
3 rounds
400 meter run
15 burpees
30 box jumps or step ups
At Home Workout 06/29/2020
WARMUP
Every min on the Min for 4 mins
5 pushups
10 sit-ups
15 squats
METCON
12 min AMRAP
10 pull-ups or bent over rows
12 front squats
24 double unders
Rest 5 mins
12 min AMRAP
10 pushups
12 jump squats
24 backward single unders
At Home Workout 06/26/2020
WARMUP
X3
5 burpees
10 pushups
15 jumping jacks
METCON
For Time:
21-15-9
Hang Squat Cleans W/bar or DB’s
Bar Facing Burpees
After party
Tabata burpees
At Home Workout 06/25/2020
WARMUP
800 meter run
Strength
Deadlifts
6x6
Bar or DB’s
METCON
6 rounds for time
30 double unders
12 eye level kettle bell swings or DB Swings
12 v-ups
At Home Workout 06/24/2020
WARMUP
X 4
16 high knees
16 butt kicks
8 narrow squats
8 pass throughs
METCON
800 meter run
30 hand stand push ups
600 meter run
30 pistols each leg counts
400 meter run
20 HSPU’s
200 meter run
20 pistols
25 min cap
After party
5 rounds
10 DB snatches each arm counts
10 sit-ups
10 min cap
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