Monthly Archives: April 2020

WARMUP (3 ROUNDS) 100 single undefs 50ft bear crawl down and back 10 walking lunges PART A (EMOM x 30 MIN 1: :30 sec mountain climbers + :30 sec double unders MIN 2: max hang power cleans MIN 3: REST CHOOSE APPROPRIATE LEVEL BASED ON INDIVIDUAL LEVEL 0: 45/35# LEVEL 1: 65/45# LEVEL 2: 75/55#Continue reading “FRIDAY AT HOME”

EQUIPMENT WORKOUT WARMUP (3 ROUNDS) 20 shoulder taps in push-up position 8 inchworm with push-ups :30 sec plank hold PART A (EMOM x 12) EVEN MIN: 30 mountain climbers ODD MIN: 20 DB deadlifts PART B (20-15-10 reps for time) DB thrusters T2B (SUB: V-ups) REST 5:00 (10-15-20 reps for time) DB thrusters T2B DUMBELLContinue reading “THURSDAY AT HOME”

NO EQUIPMENT WORKOUT WARMUP (AMRAP in 5) 30 jump ropes 8 inchworm with pushup :30 sec plank hold PART A (EMOM x 12) EVEN MIN: :30 sec max reps push ups (deficit if you are good at them) ODD MIN: :30 sec max reps superman lateral raises PART B (For Time) 50 double unders (orContinue reading “WEDNESDAY AT HOME”

NO EQUIPMEMT WORKOUT WARMUP (1 round) 200m jog 10 vertical jumps 10 walking lunges 8 vertical jumps 8 walking lunges 6 vertical jumps 6 walking lunges 4 vertical jumps 4 walking lunges 2 vertical jumps 2 walking lunges PART A (5 rounds for max reps) :30 sec max reps glute bridge :30 sec max repsContinue reading “TUESDAY AT HOME”

NO EQUIPMENT WORKOUT WARMUP (AMRAP in 5) 10 mountain climbers 10 banded good morning 10 hollow rocks 10 alt. lunges PART A (EMOM x 10) 10 burpees PART B (AMRAP in 18) 50 Double unders or 75 single unders 50 air squats 50 push ups 50 ab mat sit-ups PART C STRETCH EQUIPMENT WORKOUT WARMUPContinue reading “MONDAY AT HOME”

NO EQUIPMENT WORKOUT WARMUP (3 ROUNDS) 5 burpee broad jumps 10 wallballs or single DB thruster 20 alt. shoulder taps in plank position PART A (EMOM x 45) MIN 1: :25 sec max air squats MIN 2: :25 sec max inchworms MIN 3: :25 sec vertical jumps MIN 4: max reps burpees (sprint all out)Continue reading “SATURDAY AT HOME”

NO EQUIPMENT WORKOUT WARMUP 500m row or 400m run THEN (3 rounds) 50ft walking lunge 50ft broad jump 10 air squats PART A (4 rounds) :30 sec max reps Right side split squat :15 sec right side split squat pause in bottom :30 REST :30 sec max reps Left side split squat :15 sec leftContinue reading “FRIDAY AT HOME”

NO EQUIPMENT WOKROUT WARMUP 400m run THEN (3 Rounds) 5 push-ups 10 inchworms no push ups 30 shoulder taps in plank position (15 per arm) PART A (5 rounds) :30 sec max reps push ups :30 sec max reps superman lateral arm raises :30 sec rest PART B (EMOM x 20) EVEN MIN: 10 HSPUContinue reading “THURSDAY AT HOME”

NO EQUIPMENT WORKOUT WARMUP (1 round) 30 mountain climbers 3 wall climbs 15 air squats 2 wall climbs 10 air squats 1 wall climb 5 air squats PART A (EMOM x 20) EVEN MIN: :30 sec hollow hold ODD MIN: 15 superman raises w/ pause at top PART B (For time) 50 squat jumps 50Continue reading “WEDNESDAY AT HOME”

ALL WARMUP (1 rounds) 400m run 10 air squats lunge down 50ft 10 push ups lunge back 50 ft Bear crawl down and back PART A (4 rounds) :30 sec max reps split squat left leg :30 sec max reps split squat right leg :30 sec REST PART B (get outside today) (3 rounds) (AMRAPContinue reading “TUESDAY AT HOME”

COMING SOON! NO EQUIPMENT WARMUP (3 rounds) :20 sec Burpees :10 sec REST :20 sec Air Squat :10 sec REST :20 sec Flutter kicks :10 REST PART A (6 Rounds) 1:00 sit-ups for max reps :30 sec REST PART B (3 rounds) 1:00 max reps air squats 1:00 max reps SDHP with any object thatContinue reading “MONDAY AT HOME”

NO EQUIPMENT WARMUP (3 Rounds) 5 burpee broad jumps 20 shoulder taps in plank position 10 goblet squats, hold anything with weight to it PART A (8 rounds) :20 sec max reps Air Squats :10 sec rest REST 1:00 (8 rounds) :20 sec max reps Jump over something :10’sec rest REST 1:00 (8 rounds) :20Continue reading “SATURDAY AT HOME”

WARMUP (3 Rounds) High knees down and back Butt kickers down and back 10 air squat 5 inchworm w/push-ups PART A RUN (2 rounds) 8 mins (comfortable pace) Walk to the next 100 4 mins (moderate pace) Walk to the next 100 2 mins fast pace) Walk 200 PART B STRETCH

NO EQUIPMENT WORKOUT WARMUP (3 Rounds) 50 foot bear crawl 10 inverted row**** 10 jump squats *remember like a ring row, can be done under a table PART A (EMOM x 40) MIN 1: full minute mountain climbers MIN 2: 30 double unders or 60 singles/line jumps MIN 3: 15 weighted swings, any object MINContinue reading “THURSDAY AT HOME”

NO EQUIPMENT WORKOUT WARMUP 400m run, then (3 Rounds) 5 push-ups 30 shoulder taps (15 per arm) 7 inchworms without push up PART A (EMOM x 10) Min 1: 15 v-up (scale: 10-12 reps, or tuck-up if needed) Min 2: 30 sec elbow plank PART B (CHOOSE WHAT LEVEL YOU ARE) ADVANCED AT PUSHUPS (10Continue reading “WEDNESDAY AT HOME”