4 Rounds for Time
300 Meter Ski Erg
20 V-ups
300 Meter Run
Rest 3 Mins
4 Rounds for Time
Building Lap Farmers Carry 35/25
20 Box Jumps 24/20”
Long Half Lap Run
Strength
work to a heavy hang power clean
Metcon
4 Rounds for Time
30 Wallballs 20/14
20/15 Bike Calories
10 Power Cleans 135/95
Strength
10x3 Sumo Deadlifts @ 55-65%
Metcon
10 MIN AMRAP
6 Pistols
6 C2B Pull-ups
rest 3 Mins
10 MIN AMRAP
6 KBS 53/35
12 Alternating V-ups
Metcon
20 Minutes
Death By
Hang Snatch
Burpees
*Hang Snatch increases by 1 Burpees increase by 2
Strength
100 Hammer Curls
50 Skull Crushers
50 Tricep Extensions
100 Banded Pull Aparts
Metcon
5 Rounds
15 Plate Sit-ups 25/15
1 Building Lap w/plate
Strength
Work to a heavy Split Jerk
21-15-9
Bike Calories
Jump Squats
Directly into
21-15-9
Ski Erg Calories
Reverse Lunges
After Party
Tabata
Bottom to Bottom Push-ups
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