At Home Workout 07/22/2020
WARM UP
5 mins
10 lunging pass throughs
10 over head squats
20 high knees
4 rounds for time
200 meter run
12 reverse lunges with dumbbells
Rest 3 mins
4 rounds for time
40 jumping jacks
12 dumbbell deadlifts
Score each Metcon with its own separate time
At Home Workout 07/21/2020
WARM UP
5 burpees
6 lunging pass throughs
7 jump squats
Strength
3 sets max strict press
3 sets max front arm raises to parallel
3 sets max side arm raises to parallel
Metcon
5 rounds
6 DB Or barbell push press
8 burpees
6 box jumps
8 burpees
At Home Workout 07/20/2020
WARM UP
200 meter run
25 jumping jacks
25 squats
Metcon
5 min AMRAP
24 goblet squats
24 v-ups
Finish remaining time with max double unders
Or backward single unders
Rest 3 mins
Repeat 2 more times
Score = jump ropes for each AMRAP
AFTER PARTY
1 mile run for time
At Home Workout 07/16/2020
WARM UP
5 mins
20 jump ropes
10 burpees
15 sit-ups
METCON
3 ROUNDS FOR TIME
10 DB FLOOR PRESS
15 V-UPS
20 BOX JUMPS
(14 MIN CAP)
After party
3x max effort plank hold
3x max effort wall sit hold
Score = total time for plank/total time for wall sit
At Home Workout 07/15/2020
WARM UP
5 mins
5 pushups
10 sit-ups
15 squats
METCON
“Eva”
5 rounds for time
800 meter run
30 KBS 53/35
30 pull-ups
45 min cap
Subs: one arm dumbbell swings to eye level-15 on each arm
Subs: DB lat pullovers or bent over rows
At Home Workout 07/14/2020
WARM UP
5 mins
24 high knees
24 butt kicks
24 jumping jacks
Strength
100 hammer curls
50 skull crushers
50 tricep extensions
3x max DB strict press
Metcon
EVERY MIN ON THE MIN X 8
9/6 good mornings
Finish the min with max jump squats
Score = # jump squats
Rest 2 mins
EVERY MIN ON THE MIN X 8
12/10 bent over rows
Finish the min with max lunges
Score = # lunges
At Home Workout 07/13/2020
WARM UP
5 mins
200 meter run
5 burpees
10 squats
Metcon
50-40-30-20-10
Double unders
25-20-15-10-5
Jump squats
10-10-10-10-10
DB Hang Cleans
After party
2 mins max sit-ups
At Home Workout 07/10/2020
WARM UP
X3
:20
High knees
Butt kicks
Burpees
METCON
12 MIN AMRAP
8 DB shoulder press
16 sit-ups
REST 2 mins
10 MIN AMRAP
8 DB thrusters
16 step walking lunge- no weight
At Home Workout 07/09/2020
WARM UP
200 meter run
6 burpees
12 sit-ups
Strength
8x5 dumbbell floor press
Metcon
For Time
100 jumping jacks
2 rounds
40 push ups
40 squats
Into
100 jumping jacks
2 rounds
20 burpees
20 mountain climbers
At Home Workout 07/08/2020
WARM UP
5 mins
10 burpees
20 jumping jacks
24 min AMRAP with a partner
100 box jumps or step ups
100 v-ups
100 jump ropes
Switch-100 step farmers carry with dumbbells
After party
3 rounds :20 on :10 off
Hollow hold
Superman hold
Glute bridge hold
Run down the list 3 times
At Home Workout 07/07/2020
WARM UP
200 meter run
30 jump ropes
20 squats
10 pass throughs
Metcon
4 rounds for time
16 volcano pushups or regular pushups
20 pistols or 20 closed leg squats
16 bent over rows
20 DB Snatch-10 each side
After Party
400 meter run for time
At Home Workout 07/06/2020
WARM UP
5 mins
25 jump ropes
15 sit-ups
10 squats
5 rounds
10 front squats-DB OR BARBELL
12 V-ups
REST 5 MINS
15 min AMRAP
200 meter run
10 thrusters-DB OR BARBELL
8 hang power cleans
At Home Workout 07/03/2020
WARM UP
5 mins
5 lunging pass throughs
6 pushups
7 dynamic calf each side
METCON
“ANNIE”
50-40-30-20-10
Double unders
Sit-ups
At Home Workout 07/02/2020
WARM UP
X3
25 jump ropes
10 pass throughs with rope
With a partner 32 mins
6 lunges with weight optional - 3 each leg
12 air squats
6 dumbbell snatches - 3 each arm
Every 7 mins run 400 meters together
Finish the round after the run before switching
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