Partner “Flight Simulator”
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
I Go, You Go
non-jumping partner holds a slamball. If Partner trips, 5 Ball over Shoulder
Once Metcon is complete, partners start a max calorie row until 30 mins is reached. 1 partner rows at a time.
3/26/21 HOME WORKOUT
Warm up
5 mins
5 strict press
5 over head squats
10 lunges
6 MIN AMRAP x 3 (w/ rest 22 mins total)
3 Man Makers
6 DB Push Press
9 DB Lunges
Rest 2 mins between AMRAP’s
Pick up where you left off
Score = rounds and reps
3/25/21 HOME WORKOUT
Warm up
X4
5 burpees
10 squats
5 pushups
20 min AMRAP
200 meter run
5 DB cleans
200 meter run
9 DB/KB deadlifts
3/24/21 HOME WORKOUT
Warm up
10 box step ups
10 KBS
10 lunges
X3
25 MIN AMRAP
5 KBS
10 push-ups
15 squats
20 box step ups
3/22/21 HOME WORKOUT
Warm up
5 mins
10 pass throughs
10 lunges
10 squats
20 jumping jacks
“21.2”
10 DB SNATCH
15 burpee box jump overs
20 DB SNATCH
15 burpee box jump overs
30 DB SNATCH
15 burpee box jump overs
40 DB SNATCH
15 burpee box jump overs
50 DB SNATCH
15 burpee box jump overs
(20 min cap)
3/19/21 HOME WORKOUT
Warm up
5 mins
3x
:30 high knees
:30 butt kicks
5 burpees
21-15-9
V-ups
Dips
Lunges
Rest 3 mins
45 V-ups
45 dips
45 lunges
After party
100 box step ups for time R/L=2
3/18/21 HOME WORKOUT
Warm up
5 mins
5 jump squats
15 jumping jacks
20 lateral hops
“Air Force”
Start the workout with 4 burpees. Every minute on the minute complete 4 burpees.
20 thrusters (bar or DB’s)
20 sumo deadlift high pulls (bar or KB)
20 Push jerk (bar or DB’s)
20 Over head squats (bar or DB’s)
20 Front squats (bar or DB’s)
After party
5 rounds
10 deadlifts
10 good mornings
3/17/21 HOME WORKOUT
Warm up
5 mins
5 strict press
10 over head squats
10 lunging pass through
20 high knees
Strength/Skill
EMOM X 12 Alternating
10 DB Floor Press
6 box jumps
METCON
15 min AMRAP
200 meter run
16 DB SNATCH
8 Russian KB Swings (eye level)
1/15/21 HOME WORKOUT
Warm up
10 lunges
10 sit-ups
5 up-downs
X2
3 rounds
:40 flutter kicks
:20 rest
:40 crossover v-ups
:20 rest
(6 mins)
Rest 5 mins
6 rounds
:40 Bulgarian split squats (no weight)
:20 rest
:40 burpees
:20 rest
(12 mins)
1/14/21 HOME WORKOUT
Warm up
20 jumping jacks
20 high knees
20 butt kicks
10 rounds
5 DB Snatch each arm
10 bench dips
25 backward single under
After party
Tabata
Good mornings
Rest 2 mins
Tabata
Superman holds
1/13/21 HOME WORKOUT
Warm up
:30 x 3 (4.5 mins)
High knees
Dynamic calf
Pass throughs
Skill
3x max DB strict press
100 bicep curls with 1 DB
50 tricep extensions w/ 1 DB
50 skull crushers with 1 DB
all movements done with both hands on 1 DB
METCON
15 MIN AMRAP
5 DB power clean and push jerk
10 box jumps or step ups
15 sit-ups
1/12/21 HOME WORKOUT
Warm up
5 MINS
Ascending ladder
1-1,2-2,3-3,4-4 etc
Pushups
Squats
Skill
Accumulate 3 min wall squat hold
Score = time to achieve
Rest 2 mins
Accumulate 3 min plank hold
Score = time to achieve
METCON
9 MIN AMRAP
5 man makers
20 jumping jacks
Rest 2 mins
9 MIN AMRAP
7 DB Floor Press
40 double unders
Rest 2 mins
9 MIN AMRAP
6 Lungsters
60 mountain climbers
1/11/21 HOME WORKOUT
Warm up 4 mins
12 jump squats
10 push press with bar or DB’s
5 burpees
Core Work
4 rounds
:40 on :20 off
Suitcase sit-ups or tuck ups
Scissor v-ups R+L=2
Reach throughs or ankle taps R+L=2
Score =total reps
(12 mins total)
METCON
“ELLEN”
3 rounds for time
20 burpees
21 DB snatches 50/35
12 DB thrusters
*scissor v-ups: alternate one leg at a time. Touch hands together behind the knee
*reach through/ankle taps: lying flat on your back with your legs bent, feet flat on the floor (the closer your heels are to your butt the easier, the further away the harder). Pick up head and shoulder blades off the ground. Arms straight at your sides with palms facing down. Reach with short side to side movements and poke yourself in the back of each ankle.
At Home Workout 09/02/2020
Warm up
12 burpees
16 lunges
20 pass throughs
Skill
3x12 DB Lat pullovers
3x15 double DB seated strict press
Metcon
21-15-9
Deadlifts- bar or double DB
burpees
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