At Home Workout Warm-Up 2:00 Cardio Choice AMRAP x 3 Minutes 3/3 Single Arm DB Deadlift 3/3 Single Arm DB Upright Row 3 Up-Downs 3 Burpees Strength EMOM x 12 Minutes Min 1 – :50 Single DB Upright Row Min 2 – :50 Single DB Press Min 3 – :50 Single DB Overhead Hold (Hold […]
At Home Workout Warm-Up 1:00 Cardio Choice EMOM x 4 Minutes Min 1 – :30 DB Press Right, :30 DB Press Left Min 2 – :45 Single DB Front Squats Strength 3 Rounds for Max Reps 1:00 Hollow Rocks 1:00 Air Squats 1:00 Glute Bridge-Ups Metcon 3 Rounds of 8 Minute AMRAP with 1:00 rest […]
AMRAP 9 min 15 Russian KB swings (53/35) 12 Burpees to Plate 9 Toes to Bar Rest 1:00 AMRAP 9 min 15 Russian KB swings (53/35) 12 Burpees to Plate 9 Toes to Bar
Strength 12:00 clock 3×5 Tempo Strict Press (2121) Metcon Every 3:00 x 4 sets 400m (or 200m) Run 12 Push Press (95/65) (can increase load after 2nd set to 115/75)
At Home Workout Warm-up 1:00 Cardio Choice EMOM x 2 Minutes :30 Single Unders :30 Up-Downs Strength AMRAP x 12 Minutes 20 Lunges 10 Hand Release Push-ups 8 DB Hang Squat Cleans then, EMOM x 4 Minutes 15 DB Bent Over Rows Mobility
At Home Workout Warm-Up 1:00 Cardio Choice AMRAP x 4 Minutes 25′ Slow Bear Crawl 25 Mountain Climbers 25′ Slow Bear Crawl 25 High Knees Strength E2MOM x 14 minutes :45 Cardio choice + 10 DB Hang Clean to Press Metcon 3:00 – Max DB Devils Press 1:00 Rest EMOM x 12 minutes Min 1 […]
Skill EMOM x 10 Min 1: 5-7 Strict Pull-ups or 7-10 Ring Rows Min 2: :45 Bike/Row @ moderate pace Metcon 4 Rounds For time: 25/20 Cal Bike/Row 15 Box Jumps (w/ step down) 24/20 12 Pull-ups 1:00 Rest 25 min time cap
Strength 3×5 Tempo Front Squats 12 minute AMRAP 15/12 Cal Row :30 Plank Hold 10 Front Squats (95/65) 10 Hang Power Clean :30 Hollow Hold
15 min AMRAP: 20 bent over row (10 per arm) 15 Front squat
15 min AMRAP: 20 bent over row (10 per arm) 15 Front squat
For time: 100 burpee broadjump (6ft/4ft) (20 min cap)
Double alternating tabata: Hollow rocks Plank jacks