Skill
4 sets for Quality
5 Pull-ups
10 Push-ups
15 Air Squats
Metcon
AMRAP 20 Minutes
800m Run
500m Row
30 Box Step-ups (24/20)
25 Slam Balls
20 Wall Balls (20/14)
3-5 Wall Walks
5/21/2020
Strength
3×5 Tempo Deadlifts (2121)
Metcon
4 Rounds
12 “Library” Deadlifts (185/125)
50 Double Unders/Single Unders
Rest :30 between rounds
5/21/2020
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 DB by both heads performing slow and controlled reps)
Metcon
5 sets for Max Reps
1:15 Max Single DB Thruster
1:15 Max Single DB Alt Snatch
1:00 rest between sets
Mobility
5/20/2020
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 between AMRAPs
1:00 Wall Sit
2:00 Cardio Choice
20 Burpees
40 Flutter Kicks
Mobility
5/20/2020
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
5/19/2020
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)
5/19/2020
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
5/18/2020
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 – Max Double Unders
Min 2 – 20 Up-Downs
Min 3 – 20 Alt V-Ups
1:00 rest
3:00 Max DB Devils Press
Finish with mobility
5/18/2020
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
5/15/2020
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
