At Home Workout 07/31/2020
WARM UP
5 mins
5 over head squats
10 pass throughs
10 lunges
“NANCY”
5 rounds for time
15 over head squats
400 meter run
AFTER PARTY
3 x max strict press
At Home Workout 07/30/2020
WARM UP
1 min burpees
1 min jumping jacks
1 min hollow rocks
1 min cossack squats
Metcon
14 min amrap
15/10 good mornings
1 min farmers carry
Rest 3 mins
14 min amrap
10 tuck jumps or 20 step ups (10 each leg)
15 squats
At Home Workout 07/29/2020
WARM UP
5 mins
5 pushups
10 sit-ups
15 squats
400 meter run
Rest 2 mins
800 meter run
Rest 2 mins
400 meter run
Record time for each run
Metcon
12 min AMRAP
Ascending ladder of rows and swings
2-4-6-8-10, etc
Bent over rows
Kettle bell swings or 1 DB swings
20 double unders-stays the same
At Home Workout 07/28/2020
WARM UP
5 sumo squats
5 tuck jumps
5 pass throughs
5 mins
Metcon
3 rounds
60 jumping jacks
30 walking lunges
15 burpees
After party
EMOM X 5 mins
6 dumbbell thrusters
At Home Workout 07/27/2020
WARM UP
10 burpees
15 v-ups
25 squats
3 mins max DB or barbell deadlifts
Rest 4 mins
3 mins max DB or barbell floor press
METCON
5 rounds for time
10 hand release pushups
15 sit-ups
24 box jumps or step ups
At Home Workout 07/23/2020
WARM UP
50 mountain climbers
20 squats
10 burpees
Strength
5x6 over head squats
Metcon
15 min AMRAP
Ascending ladder
5 squats
5 pull-ups or bent over rows
40 jump ropes
Increase by 5 on pull-ups and squats
5-5-40, 10-10-40, 15-15-40, etc
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