At home workout

Warm up-
warm up
3 rounds
run 1 minute (30 seconds out, 30 seconds back)
10 push ups
10 sit ups

Strength if you have a barbell at home
5 sets of 4 front squats at about 75 percent

Wod-
5 rounds
In 2 minutes perfrom
-20 kb swings or 20 db hang clean and press (10 each arm)
-then in the remainder of the 2 minutes burpees over your dumbbell
Rest 1 minute then repeat.

Gym is closed this week.
try this at home workout


Amrap 7 minutes
12 single arm db thrusters (5 each side)
12 sit ups

Rest 5
7 minute amrap
12 single arm db snatches
12 push ups

At home workout to try. Gym is closed this week.

Complete as many rounds as possible in 23 minutes:

16 shuttle runs (each 25-ft length is 1 rep)
9 bar-facing burpees
3 power cleans

125 lb 185 lb

*Scaling
Scale weight
If you have only dbs do db power cleans. If you have only a single db do 3 or 6 on each side from the hang depending on the weight of your DB do more with lighter weight or less with heavier weight.

Workout at Keystone park 8am
17928 Gunn Hwy, Odessa, FL
There will be sandbags and teams of 2 or 3 depending on how many show up.

At home workout

With a single DB
21-15-9
Db strict press
Bent over rows
Burpees
*For the db movements that 21-15-9 with the left arm and 21-15-9 with the right arm.

IF you only have barbell go a little heavier
and do

21-15-9
barbell strict press
Bent over rows
Burpees over barbell.