At Home Workout 08/20/2020

Warm up 

2x 

10 burpees

10 hollow rocks 

10 squats

Strength

5 rounds 

:30 of bicep curls

:30 of DB lay pull overs

Rest 1 min between rounds 

2 min transition 

5 rounds 

:30 of DB floor press

:30 of skull crushers (one DB held horizontal with both hands)

Rest 1 min between rounds 

Metcon 

50 DB thrusters 

Every break complete 20 jump ropes 

(8 min cap) 

After party

100 doubles or backward singles for time

(3 min cap) 

At Home Workout 08/19/2020

Warm up 

5 mins 

25 jump ropes 

10 lunges 

5 up downs 

METCON

25 min AMRAP 

50 double unders or backward single unders 

40 jumping jacks 

30 mountain climbers 

20 sit ups 

10 step walking lunge 

Rest 1 min start again

At Home Workout 08/18/2020

Warm up 

X4

:30 high knees 

:30 butt kicks 

:30 jumping jacks 

METCON 

800 meter run

4 rounds 

10 DB Snatch each arm 

8 pistols or 12 close leg squats

6 hspu’s or volcano pushups or pushups 

800 meter run 

At Home Workout 08/17/2020

Warm up 

5 mins 

5 burpees 

10 pushups 

15 squats 

Tabata 

:20 on :10 off 

Squats 

METCON 

21-15-9

V-ups

Burpees box jumps

DB Front squats

At Home Workout 08/14/2020

Warm up 

5 mins 

20 dynamic calf each side 

20 air circles each arm back and forth

10 pass throughs 

10 squats 

“Annie”

50-40-30-20-10

Double unders 

Sit-ups 

Rest 10 mins 

“Bear complex” 

7 rounds 

5 unbroken bear complex 

(Power clean, front squat, push press, back squat, push press) 

*The bar may not be put down between reps, but may be put down as long as necessary between sets

At Home Workout 08/13/2020

Warm up 

5 mins 

6 pass throughs 

8 lunges

10 squats 

METCON

EVERY 2 mins for 18 MINS

6 DB floor press

8 DB push-ups

18 box jumps or step ups

After party

3x1 Min wall sit holds 

1 min rest between sets 

At Home Workout 08/12/2020

Warm up 

5 mins 

100 meter run 

20 jump ropes 

5 up downs 

Strength 

3x12 broom stick good mornings 

3 sets Glute hamstring walkout (google!) do as many as necessary until you start to feel the burn! 

3x20 DB glute bridge (google!)

METCON

6 rounds for time 

7 DB deadlifts 

8 burpees over DB 

9 T2B or DB T2B

At Home Workout 08/10/2020

Warm up 

200 meter run/5 burpees 

5 mins

Strength 

5x5 

DB hang clean and split jerks 

Metcon

21 over head squats 

42 bent over rows 

400 meter run

15 over head squats 

30 bent over rows 

400 meter run

9 over head squats 

18 bent over rows 

400 meter run 

At Home Workout 08/06/2020

Warm up 

200 meter run 

10 burpees 

200 meter run 

Strength 

3 rounds 

10 DB hang cleans (full squat!) 

METCON

“Helen”

3 rounds 

400 meter run

21 kettlebell swings or Russian DB swings 

12 pull-ups or DB lat pullovers

At Home Workout 08/05/2020

Warm up 

5 mins 

6 up downs 

12 squats 

14 pass throughs 

Metcon 

2 rounds for time 

100 backward single unders 

50 mountain climbers 

15 devils press with DB’s 

50 mountain climbers 

100 backward single unders 

Strength 

4x10 DB floor press 

4x10 DB single arm bent over rows

At Home Workout 08/04/2020

WARM UP

400 meter run 

30 jumping jacks 

Metcon 

10 rounds for time 

10 DB snatches- 5 each arm 

5 burpees box jump overs or step overs 

After party

5 x 100 meter sprint

90 second rest between 

Score = time including rest 

At Home Workout 08/03/2020

WARM UP

5 mins 

6 burpees 

6 jump squats 

100 meter run

Strength

:40 on :20 off for 5 mins 

3 second pause squats 

(Hold squats for a count of 3 at the bottom) 

Score = total number of squats 

Metcon 

EMOM X 6 mins 

4 DB hang squat cleans 

8 DB front rack lunges 

Rest 3 mins 

EMOM X 6 

3 DB thrusters 

6 DB reverse lunges 

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