Warm up 4 Rounds 7 Empty bar of pvc pipe (broom) presses 7 Hang cleans 10 squats
Every 10min. x 3 Rounds: 800m Run, row or 50/40 cal bike don’t go over 4 minutes on this part 30 Bent over rows with DB, 15 one arm, 15 the other arm 30 DB Hang Squat Cleans (double or single, if single alternate every 15) *if you finish before 10 minutes you have the rest of the time to rest, if you dont just turn it into an AMRAP with a 30 a minute cap.
Barbell Version 800 m run or row (50/40 cal bike) dont go longer than 4 minutes 30 bent over rows (light 95/65) 30 hang squat cleans (same weight)
Wod- Warm up 5 minutes of run bike row then 3 Rounds 10 Push ups 10 Squats 20 sit ups
EMOM x 10min.(both movements in the same min.) 12 Single Arm DB Swings 50/35 (switch arms every other min.) *think KB swing on or simply use a KB 12 Air Squats *If you need to scale this to 10 and 10 that’s fine, but make sure it’s hard! Rest 5min. EMOM x 10min.(both in the same min.) 8 DB Deadlifts 70/50 16 Push-Ups *A round should be 30-40sec. so keep that in mind if you want to add or subtract a few reps.
Barbell version EMOMX10 even minutes 7 barbell snatches 95/65 Odd 20 AIr squats Rest 5 Minin EMOMx10 (both in the same minutes) 8 Deadlifts 135/85 16 push ups
Extra Credit: 400m Farmer Carry with 45/30+ DBs or anything you can carry.. buckets with sand?
Happy Friday. We will keep you posted on any news we hear as soon as we hear it.
For the warmup today get out and move. 5 minute walk or run Then 4 rounds 10 pass throughs (use a broom, rake, shovel, long paint roller handle) 10 Push ups 20 doubles or jumping jacks
Workout 21-15-9 Reps Of: DB Power Cleans 50/35 (Barbell version is 135/95) Handstand Push-Ups (sub inverted push ups, DB/KB strict press or hand release push ups. Rest 2min. 9-15-21 DB Push Press (or barbell push press Burpees
Accessory Work: 5 Rounds: 40sec. of Alt. Bicep Curls (L+R= 2reps) 20sec. Rest 40sec. of Max Skull Crushers (barbell or dumbbell) 20sec. Rest 40sec. of a Plank Hold on your hands 20sec. Rest
***if you are working with a single DB or KB change the reps to 21 EACH ARM, 15 EACH ARM, 9 EACH ARM for the weighed work. |
Mobility cool down. This has the word relaxing in the title!
Hi everyone, Thanks for following along at home! We’ve been going pretty hard the past two days so were are going to slow it down and control it a little bit, put a 30 minute time cap on this. PLEASE DO NOT HESITATE to reach out for anything at this time. Questions about nutrition, workouts, specific movements, how to improve in those areas you are having trouble on.
There are two options today, this first one (don’t hate us) and an all cardio option below this. Let’s start the day with a warm up though. 5 rounds 5 push ups (elbows in, chest and hips all they way down, lock out at the top) 10 squats 15 jumping jacks
Wod 1 (choose one or two) Even you don’t want to do this, even if you won’t get through it in 30 minutes you should still try it, get out of that comfort zone. you can use anything for weight including a jug of water if your dumbbell is too heavy. Try with an empty bar, don’t drop your bar.
100 Turkish Get-Ups for time: (Lighter DB today. 20/15+) Every 3min. Perform 5 Burpees. *Start with the 5 burpees
Wod 2- 30 Minute Emom (choose one or the other) Even minutes- Run, bike, row at slower pace for the entire minute Odd minutes stop an do 10 airsquats (you have the rest of that minute is for rest)
Enjoy. Here is a mobility piece for everyone. This is Tom. Get to know Tom over the next days. You will be seeing a lot of him
Time to have some fun. This is going to be tough. For the warm up lets do 5 rounds 100m run 5 pull ups (or barbell rows) 10 squats 5 dips on a chair or bench.. be careful!
*please read the several versions of this workout. They are similar but equipment will effect rep count
20 Minute Emom (5 rounds) This entire version can be done with 1 Dumbbell Min. 1) Max reps of DB Floor Press (right arm only) Min. 2) Max reps of DB Bent Over Row (right arm only) Min. 3) Max reps of DB Floor Press (left arm only) Min. 4) Max reps of DB Bent Over Row (left arm only) Rest 3-4min. 15min. AMRAP: 30 Double Unders 10 DB Burpee Deadlifts 45/30s ______________________________________________________________________________ **Here is the version if you have just a barbell 20 Minute Emom Min 1 Max Reps barbell floor press min 2 Max Rep bent over rows with barbell Min 3 plank Hold Min 4 Air squats
Rest 3-4 minutes Then 15 minutes Armap 30 Doubles or 30 weighted steps ups , 30 jumping jacks 10 deadlifts. moderate weight 10 burpees over your bar!
