HOME WORKOUT Warm-up 3 Rounds 5/5 Step Down 10/10 Single Leg Hip Raises 15 Superman Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 10 Step Ups 15 Bag Ground to Overhead 15 Step Ups 15 Bag GTO 20 Step Ups 15 Bag GTO 25 Step Ups 15 Bag GTO Rest 3 Mins Metcon (AMRAP […]
HOME WORKOUT Warm-up 3x 20 Jumping Jacks 15 air squats 10 Shoulder press Metcon (AMRAP – Rounds) dec 6 rounds (30 mins) no longer than 45 seconds per station Min 1: 10 Backpack Clusters Min 2: 10 Kneel to stand + 5 Gorilla Jump Squats Min 3: 10 Bar Facing Burpee’s Min 4: 20 Sit-ups […]
HOME WORKOUT Metcon (AMRAP – Rounds) 5 rounds (25 mins) 45 seconds: plank to high pull 15 seconds rest 45 seconds: skaters 15 seconds rest 45 seconds: step ups 15 seconds rest 45 seconds: ski jumps 15 seconds rest 45 seconds: reverse crunches 15 seconds rest
HOME WORKOUT Metcon (Time) 5K run for Time
HOME WORKOUT Warm-up 3x 20 Heel Taps 20 Mountain Climbers 20 Alternating V-Ups Metcon (AMRAP – Rounds) 15 min EMOM 1) 30 Air Squats 2) 12-15 Push Ups 3) 45 Wall Squat Rest 2 mins Metcon (AMRAP – Rounds and Reps) 7 min AMRAP 20 Overhead Lunges (10 e/leg) 15 Down Ups
HOME WORKOUT Warm-up 3 rounds 20 Jumping Jacks 20 squat reaches 20 plank toe touches Metcon (AMRAP – Rounds and Reps) 0-5 mins – 50 Burpee Lunges 5-10 mins – 5 Min AMRAP 30 air squats + 20 Sit Ups Metcon (AMRAP – Reps) 10-15 mins -80 DB/KB snatch into max weighted step ups Metcon […]
HOME WORKOUT Warm-up 3 rounds 1 min plank 10 Cossack squats 10 prone snow angel Metcon (AMRAP – Rounds) 5 rounds In 3 mins 10 Goblet squats 20 Push Press 30 Sit Ups Max Burpee Tuck Jumps Rest 1 Min Into 3 rounds Minute 1: Wall Dead Bug Minute 2: Glute Bridge Walkouts Minute 3: […]
HOME WORKOUT Warm-up 3x 30 High Knees 10 Good Morning 10 Air Squats Metcon (AMRAP – Rounds and Reps) 3 Min AMRAP 15 HSPU 30 Walking Lunges 15 Gorilla Jump Squats 30 Sit-ups 15 Reverse Burpee’s 30 Mountain Climbers Rest 1 Min 6 Min AMRAP 15 HSPU 30 Walking Lunges 15 Gorilla Jump Squats 30 […]
HOME WORKOUT Warm-up 3x 30 High Knees 10 Good Morning 10 Air Squats Metcon (AMRAP – Rounds and Reps) 14 Min AMRAP Bear complex: 7 cycles of the following Power Clean + Front Squat + Push Press + Back Squat + Push Press Into 7 bar facing burpee’s Rest 3 mins Metcon (AMRAP – Rounds […]
HOME WORKOUT Warm-up 3 Rounds 5/5 Moving Plank 5/5 Plank Toes Touches 20 Russian Twists Metcon (AMRAP – Rounds and Reps) 14 Min AMRAP 10 Clapping push-ups 15 Tuck Crunch 20 Single leg deadlifts* 30 Tempo Split Lunges – 15 right leg, 15 left leg Rest 3 mins Metcon (AMRAP – Rounds) Rounds 60 seconds: […]