At Home Workout 09/01/2020
Warm up
1x
50 jump ropes
25 Squats
25 jumping jacks
50 jump ropes
Skill
3x10 bent over rows
3x10 good mornings
6 rounds for time
200 meter run
15 KB OR DB SWINGS
15 box jumps or box step up
At Home Workout 08/31/2020
Warm up
5 mins
100 meter run
4 burpees
6 jump squats
8 lunges
12 min AMRAP
12 DB thrusters
6 DB pushups
12 burpees
2 min rest
6 MIN max distance weighted object carry
Can be a DB/sandbag/loaded backpack etc
2 min rest
12 min AMRAP
12 jump squats
6 pushups
12 lunges
At Home Workout 08/28/2020
Warm up
5 mins
:30 high knees
5 up downs
15 jumping jacks
:30 butt kicks
Metcon
Run 800 meters for time
Rest 5 mins
20 min amrap
2-4-6-8-10-12-etc
Handstand push-ups or volcano pushups or regular pushups
DB Snatch-each arm counts
Pistols-each leg counts or close leg squats
Rest 5 mins
800 meter run for time
At Home Workout 08/27/2020
Warm up
5 mins
Run 100 meters
5 burpees
6 pushups
7 jump squats
With a Partner
6 rounds
Switch every :30
Curtis P’s -power clean, lunge both legs, press
Sit-ups
Sumo Deadlift High Pull
Pushups
Burpees over bar or DB
Bent over rows
REST 1 min between rounds
(With rest 41 mins)
*Use barbell/DB’s/broomstick/etc for Curtis P’s and SDLHP’s
At Home Workout 08/26/2020
Warm up
5 mins
5 up downs
10 pass throughs
20 jumping jacks
Strength
5x6
Bench press or DB floor press
METCON
5 rounds
50 mountain climbers
12 DB deadlifts
9 DB hang power cleans
6 DB push jerks
50 jumping jacks
Rest 1 min between rounds
At Home Workout 08/25/2020
Warm up
3 x
5 burpees
5 jump squats
10 jumping jacks
Strength
2 mins of sit-ups
1 min rest
2 mins of Russian twists (side taps: can use a ball/1 DB/anything you hold with both hands and tap side to side with both feet slightly off the floor, balancing on your butt)
1 min rest
2 mins of v-ups
Metcon
6 min AMRAP
24 jump ropes
6 burpees
Rest 1 min
Run 800 meters
Rest 1 min
6 min AMRAP
24 jump ropes
6 burpees
At Home Workout 08/24/2020
Warm up
5 mins
10 lunging pass throughs
10 pushups
10 goblet squats
Metcon 1
Tabata
Bottom down squats
Start squat at the bottom. No pause at the top. Open hips fully, back to squat, 10 second rest is held at the bottom as well.
“Jack”
20 min amrap
10 push press with barbell or DB’s
10 swings with KB OR DB
10 box jumps or box step ups
It’s Coach Jack’s 25th Birthday! 🎉
At Home Workout 08/21/2020
Warm up
6 mins
200 meter run
10 one DB DEADLIFTS
10 1 arm RUSSIAN DB SWINGS-each arm
Metcon
15 MIN AMRAP
24 box steps ups-12 each leg
12 jump squats
6 Double DB Hang clean and jerk
After party
3 rounds
12 good mornings with broomstick/bar/etc
12 bent over rows
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