The news updates for the Compound
WARM-UP 1:00 Cardio Choice, into… AMRAP x 2 MINUTES 20 Jumping Jacks 10 Sit-Ups 5 Up-Downs, into… AMRAP x 2 MINUTES 20 Single Unders 10 Sit-Ups 5 Burpees FULL-BODY STRENGTH E2MOM x 14 MINUTES 10 DB Romanian Deadlifts 8 DB Bent Over Rows 6 DB Ground to Overhead FULL-BODY WORKOUT ON A 3:00 RUNNING CLOCK… […]
At Home WARM-UP 2:00 Cardio Choice into… EMOM x 3 MINUTES :30 High Knees :30 Air Squats FULL-BODY STRENGTH EMOM x 5 MINUTES 12 Alt. DB Snatch + Max Double Unders -2:00 Rest EMOM x 5 MINUTES 12 Alt. DB Power Clean + Max Double Unders FULL-BODY SPRINT WORKOUT 8 ROUNDS, :20 ON / :10 […]
At Home WARM-UP 1:00 Cardio Choice into… AMRAP x 4 MINUTES 20 Mountain Climbers 10 DB Upright Row 10 DB Strict Press 10 Air Squats PUSH x PULL STRENGTH 4 SETS FOR MAX REPS 1:00 – DB Sumo Deadlifts 1:00 – DBL DB Overhead Hold 1:00 – DB Slides PUSH x PULL WORKOUT 5 SETS […]
At Home WARM-UP 2:00 Cardio Choice into… EMOM x 3 MINUTES 50 Single Unders into Max Lunges BODYWEIGHT PUMP 5 SETS ON A 10:00 CLOCK… 1:00 Cardio Choice 12 Burpees (Score is Each Set for Time) FULL-BODY SWEAT WORKOUT EVERY 4:00 FOR 5 SETS 30 Alt. Jumping Lunges 30 Air Squats 30 Glute Bridge-Ups* then […]
At Home WARM-UP 1:00 Cardio Choice, then… 4 SETS (:20 ON / :10 OFF)* MOVT 1 – Jumping Jacks MOVT 2 – Up-Downs PUSH x PULL STRENGTH EMOM x 15 MINUTES MIN 1 – 20 DB Push Press MIN 2 – 15 Goblet Upright Rows MIN 3 – 10 DB Up-Downs PUSH x PULL WORKOUT […]
At Home WARM-UP 1:00 Cardio Choice into… AMRAP x 4 MINUTES 10 DB Deadlift :30 Plank :30 Cardio Choice STRENGTH 4 SETS ON A 12:00 CLOCK 3 DB Hang Squat Clean 5 Renegade Rows 7 DB Thrusters FULL-BODY WORKOUT 4 SETS FOR MAX REPS 1:00 – DB Hang Squat Cleans 1:00 – Tuck-ups 1:00 – […]
Warm-Up 2:00 Cardio :30 Rest :30 Jumping Jacks :30 Alt Samson Stretches :30 Rest :30 Single DB Swings :30 High Knees Strength 3 rounds 10 DB Push Press w/ slow lower 7/7 DB Forward Lunges Workout 3 sets AMRAP x 4 minutes 15 Single Arm DB Push Press Left 15 Single Arm DB Push Press […]
At Home Workout Warm-up 1:00 Cardio 20 Sit-ups 40 Mountain Climbers 80 Single Unders AMRAP x 5 minutes 50 Mountain Climbers 50 Flutter Kicks 10:00 clock 2:00 Cardio 2:00 Max Double Unders 50 Plank Rotations Max Wall Sit for remaining clock Rest 2:00 8:00 clock 1:00 Cardio 1:00 Max Double Unders 50 Plank Rotations Max […]
At Home Workout Warm-Up 1:00 Cardio Choice EMOM x 4 Minutes Min 1 – :45 Single DB Press Min 2 – :45 Single DB Front Squats Push x Pull Strength EMOM x 10 Minutes Min 1 – :50 Max Slow DB Renegade Row (row in plank position) Min 2 – :50 Max 3 Air Squats […]
At Home Workout Warm-Up 1:00 Cardio Choice EMOM x 4 Minutes 10 Single DB Russian Swings + Max Sit-Ups Strength 3 Sets in 10:00 6 DB Deadlifts 8 DB Hang Power Cleans 10 DB Up-Downs Metcon EMOM x 5 Minutes :45 Max Up-Downs 2:00 Rest EMOM x 5 Minutes :45 Max DB Hang Power Clean […]
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 […]