Stuck at Home

I miss the gym. I have my body, a jump rope, and a single dumbbell.  Here’s what I’ve been doing. Habits are everything. (May equipment update: I now have two dumb bells, and a bar bell with 65#, 75#, 95# options. Jul equipment downgrade: no more barbell, just dumb bells. awaiting back-ordered sandbag. Jul equipment upgrade: 50# sandbag + plyo box; Oct downgrade: no more plyo box)

Saturday, Nov 28

Muddy hike with Jess and Joel

A) 3 rounds: 8 pull ups + 8 pistols (ea. leg)

B) 3 rounds: 10 ring dips + 6 hamstring curl .. things

C) 3 rounds: 6 ring rows + 10 push ups

D) 4 rounds, :20/10

  • v ups
  • hollow twists
  • super mans
  • hip dips

Friday, Nov 27

A) 10 rounds, every 3 mins:

  • 5 burpees
  • 10 push ups
  • run
  • (~:30 -:40 secs rest inbetween)

B) 5×10 ring rows

C) only made it to 3 min on my plank hold

Thursday, Nov 26

10 rounds:

  • 15 db thrusters
  • ‘400’ m run

all the pies and cheese

Wednesday, Nov 25

A) 3 rounds: 10 single leg DLs ea. side + 10 goblet squats + 5 strict press ea. side

B) 50 db hang clusters for time

C) cash out, not for time

  • 50 lunges
  • 25 sit ups
  • 40 lunges
  • 25 sit ups
  • 30 lunges
  • 25 sit ups
  • 20 lunges
  • 25 sit ups

Tuesday, Nov 24

A) 3 rounds: 10 strict press + 10 split lunge

B) metcon

3 rounds:

  • 16 db squats
  • 16 burpee jump overs

2 min rest

4 rounds:

  • 12 db squats
  • 12 burpee jump overs

2 min rest

5 rounds:

  • 8 db squats
  • 8 burpee jump overs

C) 4 rounds :20/:10

  •  b ups
  • super mans
  • hip dips -right
  • hip dips – left

Monday, Nov 23

4 rounds:

  • 20 double db
  • 20 devil presses
  • 2 min rest

Sunday, Nov 22

  • 100 burpees
  • 100 sit ups
  • 100 push ups

EMOM 10 air squats

Saturday, Nov 21

A) 4 rounds: 10 ring rows + 5 strict ring dipts

B) 4 rounds (2 rds each leg, single db): 10 split lunges + 10 single leg dead lifts

C) 10 rounds: 5 man makers + ~ 300-400 m run

Friday, Nov 20

Go on a jog

Thursday, Nov 19

(Zachary Tellier hero wod)

  • 10 burpees
  • 10 burpees
  • 25 push ups
  • 10 burpees
  • 25 push ups
  • 50 lunges
  • 10 burpees
  • 25 pushups
  • 50 lunges
  • 100 situps
  • 10 burpees
  • 25 push ups
  • 50 lunges
  • 100 sit ups
  • 150 air squats

Wednesday, Nov 18

50 bear complexes (sandbag), every minute do 5 burpees

4 rounds: 20 v-ups + 20 super mans

Tuesday, Nov 17

double db: 10 rounds, every 2 minutes do 4 db snatches

  • 5 push ups
  • 10 front squats
  • 15 dead lifts

5 rounds: 20 flutter kicks + 20 sprinter sit ups

Monday, Nov 16

(in hotel parking lot)

A) I go, you go: 5X5 man makers

B) 8 rounds, every 2 minutes, with 1 min rest in-between each round

  • 16 db snatches
  • max shuttle runs

Friday, Nov 13

  • 50 double unders
  • 50 dead lifts
  • 50 thrusters
  • 50 sit ups
  • 50 burpees

Sunday, Nov 6

4 rounds:

  • 12 push press
  • 18 back squats
  • 12 burpee jump overs
  • 12 push press
  • 18 front squats
  • 12 burpee jump overs
  • 1 min rest

Sunday, Nov 1

15 min amrap:

  • 20 sandbag walking lunghes
  • 5 man makers
  • 50 double unders

Saturday, Oct 31

double db

  • 25 deadlifts + 25 burpees
  • run
  • 25 squat cleans + 25 burpees
  • run
  • 50 snatches + 25 burpees
  • run
  • 25 thrusters + 25 burpees
  • run

Core: 4X, :30 on/ :30 off

  • V-ups
  • twists
  • super mans
  • hip dips
  • glute bridges

<period of reduced documentation>

Sunday, Oct 25

A)20 mins to build up to medium heavy 5 rep back squat

B) Every 3 minutes, for 5 rounds:

  • 12 cal row
  • 8 squat cleans (115#)

Saturday, Oct 24

A) 5..4..3..2..1 – snatch tech

B) 10 rounds:

  • 10 KB snatches – R, then L
  • 10 hip extensions
  • 10 pull ups
  • 10 sit ups
  • 10 box jumps

Friday, Oct 23

  • 40 devil presses
  • 40 lungesters
  • 40 renegade row + push up
  • 40 v-ups

Wednesday Oct 21

7 min amrap (w/ sandbag)

  • 5 squat cleans
  • 10 burpee over bag
  • 15 thursters

Rest 3 mins

  • 100 double unders
  • 20 devil press
  • 100 double unders

Tuesday, Oct 20

A) 3 rounds

  • 5 single leg DL (R/L)
  • 5 strict press (R/L)
  • 10 goblet squats

B) 5 rounds

  • 5 man mkers
  • run down street/back

C) cash out: 2..4..6..8..10

  • db snatches
  • burpees

Monday, Oct 19

  • 30 push up + drag
  • Run down street/back
  • 30 push up + drag
  • run
  • 30 strict press
  • run
  • 30 strict press
  • run
  • 30 front squats
  • run
  • 30 front squats

Sunday, Oct 18

  • 50 double unders
  • 20 db snatches
  • 5 man makers

Saturday, Oct 17

800 m run, then 8 rounds of:

  • 16 mountain climbers
  • 10 squats cleans
  • 16 sit ups
  • 10 dead lifts
  • 10 wall balls
  • 10 burpee + pull up

Friday, Oct 16

forgot

Thursday, Oct 15

With partner/Eric: 5 rounds alternating stations

  • Person A:
    • 10 devil presses
    • Run down street/back
  • Person B:
    • 10 dead lifts
    • 10 squats
    • 10 push jerks

Tuesday, Oct 12

5 rounds: w/ sandbag

  • 5 bear complex
  • 5 lunge (R + L)
  • Run down the street and back

Monday, Oct 11

A) 3 rounds:

  • 10 Single leg dead lifts (R/L)
  • 10 Single Arm Presses (R/L)

B) 5 rounds:

  • 30 double unders
  • 20 front squats
  • 10 renegade row w/ push up

Saturday, Oct 9 – Sunday, Oct 10

Road trip to Texas

  • 2 burpees + 20 air squats
  • 4 burpees + 20 air squats
  • 20 burpees + 20 air squats

Thursday, Oct 8

A) Death by shuttle runs

B) For time, cap 45 mins

  • 800 m run
  • 20..18..16..14…2 of:
    • Thursters
    • push ups
    • snatches
    • sit ups
    • air squats
    • burpees
  • 800 m run

C) Bring Sally Up left lifts

Tuesday, Oct 6

A) 3 rounds: with single db

  • 8 single leg lunges (R, then L)
  • 8 single leg dead lifts (R, then L)

B) 5 rounds:

  • 20 double db front squats
  • 20 db snatches
  • 400 m run

C) 5 rounds:

  • 10 db planks drags
  • 10 plank hip dips
  • 10 super mans

Monday Oct 5

Every 2 mins, for 20 mins: 10 rounds of 1 burpee + 150 yd run

Core: 5 rounds

  • 10 v ups
  • 10 hollow twists
  • 10 hollow rocks

Kolaches

Sunday Oct 4

Team of 2

A) 5 rounds: alternate between 3 macho mans (bb) + 10 burpees

B) 800 m run

C) 5 rounds: alternate between 5 man makers (db) + 10 burpees

Saturday Oct 3

8 rounds: 8 sand bag power cleans + 16 burpee over sand bag + 400 m run

Friday Oct 2

2 romwods

Thursday Oct 1

Rainy and wet

A) death by shuttle runs

B) 4 rounds:

  • 30 db snatches
  • 20 db lunges
  • 400 m run

C) max plank

Tuesday, Sept 29

  • 800 m run
  • 30 front squats
  • 30 burpees
  • 30 S2OH
  • 30 burpees
  • 30 thrusters
  • 30 burpees
  • 30 clusters
  • 30 burpees
  • 800 m run

Sunday, Sept 27

EMOM for 10: 3 pull ups + 3 TTB

1×5..4…3..2..1 – cleans

1×5..4..3..2..1 – jerks

1X5..4..3..2..1 – clean and jerks

Saturday, Sept 26

AMRAP at each station. Every  7 minutes, 800 m run

1) Station 1

  • 3 clean and jerks
  • 6 push ups
  • 9 air squats

2) Station 2

  • 3 wall walks
  • 6 v ups
  • 9 wall balls

3) Stations 3

  • AMRAP squat snatches

4) Station 4

  • 3 devil press
  • 6 lunges
  • 9 thrusters

Friday, Sept 25

5 rounds: 3 FS + 5 BS + 5 pull ups

2X5..4..3..2..1 snatches

Thursday, Sept 24

A) Death by burpee shuttle run

B) 4 rounds:

  • 50 weighted lunges
  • 50 weighted squats
  • 400 m run

Tuesday, Sept 22

A) Single DB, 2 rounds

  • 10 single dead lifts (R then L)
  • 10 single arm strict press (R then L)
  • 5 plank rows (R then L)

B) for time

  • 2 snatches + 2 burpees + 2 shuttle runs (there and back = 2)
  • 4 snatches + 4 burpees + 4 shuttle runs
  • ………..
  • 20 snatches + 20 burpees + 20 shuttle runs

Sunday, Sept 20

A) Single db accessory, 3 rounds

  • 10 single leg DL (R)
  • 10 single DL (L)
  • 10 strict press (R)
  • 10 strict press (L)
  • 10 lunges (R)
  • 10 lunges (L)

B) I go, you go – 10 rounds

  • 2 man makers
  • 2 lungesters
  • 2 shuttle runs

Saturday, Sept 19

A) 3 rounds:

  • 15 burpees
  • 12 deadlifts
  • 9 hang power cleans
  • 6 push jerks
  • 800 m run

B) OTM 10: 1 hang snatch + 1 snatch

Friday, Sept 18

Run to track, hand stand walk the field, Run back

Thursday, Sept 17

  • 50 burpees
  • 400 m sand bag run
  • 50 double unders
  • 400 m sand bag run
  • 150 walking lunges
  • 400 m sand bag run
  • 200 air squats
  • 400 m sand bag run
  • 150 walking lunges
  • 400 m sand bag run
  • 50 double unders
  • 400 m sand bag run
  • 50 burpees

Then, max plank hold

Wednesday, Sept 16

A) 4×10 single leg lunges with db

B) 5 rounds:

  • 4 strict pull ups
  • 8 double db devil press
  • 16 tall box jumps

C) Tabata 2X through

  • push ups
  • sit ups

Tuesday, Sept 15

A) With single db

  • 10 single leg DL (R)
  • 10 single DL (L)
  • 10 strict press (R)
  • 10 strict press (L)

B) Every 3 minutes, 8 rounds

  • 16 db snatches
  • 8 shuttle runs (I think it was 15 yds each way)

C) core – 3 rounds

  • 20 v-ups
  • 20 hip dips
  • 20 hollow rocks
  • 20 super mans

Monday, Sept 14

Jog to Sophia’s

A) Death by power cleans

B) 15 min AMRAP

  • 6 burpees
  • X lunges
  • 6 burpees
  • X air squats

C) 15 min AMRAP

  • 24 db hop overs
  • 6 devil lunges
  • 24 db hop overs
  • 8 devil presses

Sunday, Sept 13

  • 5X5 Lungesters (I go, you go)
  • 50 burpees each (together)
  • 5X5 man makers
  • 50 pistols each
  • 5X5 clean and jerks
  • 50 ft hand stand walk

Saturday, Sept 12

hm, don’t remember

Friday, Sept 11

A) 4 rounds

  • 400 M run
  • 15 hang power cleans
  • 15 v-ups

B) Then, 5 rounds

  • 10 front squats
  • 15 push ups
  • 30 wall balls

C) romwod

D) en hakorre 2

thx, sophia again.

Thursday, Sept 10

Thx Kylee and Catherine for being weird enough to want to meet in the rain

A) EMOM for 15 mins

  • 15 push ups
  • 25 air squats
  • 50 double unders

B) Intervals

  • 400 M warm up run
  • 4×400 ‘fast’ runs, equal work to equal rest
  • 400 M cool down run

C) go home, we are cold and wet

Wednesday, Sept 9

Thx Sophia for letting me use your barbell

A) 4 rounds, empty bb

  • 10 dead lifts
  • 10 cleans
  • 10 strict press
  • 10 front squats

B) 5 x 5 front squats (105 – 125)

C) 5 rounds: 3 position snatch + 3 position clean

D) For time, 5 push ups on the minute

  • 20 hang power cleans
  • 20 thrusters
  • 20 push presses
  • 20 hang squat snatch
  • 20 over head squats
  • 20 front squats

Tuesday, Sept 8

Let the rain bum you out and eat kolaches

Monday, Sept 7

A) I go, you go: 5 rounds of 5 man makers – double db

B) 3 rounds, single db

  • 30 thrusters
  • 30 push ups
  • 30 squat cleans
  • 30 sit ups
  • 30 plank rows
  • 30 jumping lunges

C) Recovery mile

D) Give up and go home b/c you have to pee

Sunday, Sept 6

  • 400 m sandbag run
  • 50 sandbag thrusters
  • 400 m sandbag run
  • 50 burpees
  • 400 m sandbag run
  • 50 lunges w/ sandbag
  • 400 m sandbag run

Core: 4 rounds

  • 20 v-ups
  • 20 russian twists
  • 20 super mans
  • 20 hollow rocks

Saturday, Sept 5

Massage

Friday, Sept 4

1 mile run to field

football field hand stand walk. every time you break, add one push up (this cost me 210 push ups…)

1 mile run home from field

Thursday, Sept 3

A) OTM for 10 mins: 10 burpees

B) 8 rounds. One round every 4:30 mins

  • 12 deadlifts
  • 10 front squats
  • 8 shoulder to overhead
  • 400 m run

C) EMOM

  • max sit ups
  • rest
  • plank hold
  • rest
  • max situps

Wednesday, Sept 2

5 rounds:

  • 5 man makers
  • somewhere between 200-400 m run

Tuesday, Sept 1

10 rounds:

  • 5 strict pull ups
  • 10 push ups
  • 15 box jumps

Monday, Aug 31

3 rounds:

  • 400 m run
  • 20 sandbag front squats
  • 15 sandbag cleans
  • 400 m run
  • 2 min rest

Saturday, Aug 29

A) Every 2 mins

  • 8 back rack lungester
  • 8
  • 5
  • 5
  • 3

B) 1 mile run, then

  • 21 front squats
  • 21 push press
  • 21 hang clusters

C) 5 rounds

  • 10 glute bridges
  • 1:00 plank hold

Friday, Aug 28

A) 4 rounds, double db

  • 10 clean and jerks
  • 15 v ups
  • 10 clean and jerks
  • 10 plank row + push up

B) 5 rounds

  • :30 sec headstand hold
  • 10 glute bridges

Thursday, Aug 27

A) OTM for 10 mins – 5 burpee + thruster

B) equal work/rest

  • 200 m run
  • 400 m run
  • 600 m run
  • 800 m run
  • 600 m run
  • 400 m run
  • 200 m run

C) max sit-ups in one min

Wednesday, Aug 26

4 rounds, sandbag-

  • 5 bear complex
  • 8 back rack lunges
  • 400 m run
  • 5 bear complex
  • 8 front rack lunges
  • 400 m run

Tuesday, Aug 25

A) 20 rounds, every 2 mins, 4 db snatches

  • 5 push ups
  • 10 db deadlifts
  • 15 air squats

B) 5 rounds:

  • 20 flutter kicks
  • 20 sprinter sit ups (kind of)

Monday, Aug 24

A) 5 rounds

  • 1 pause snatch deadlift
  • 1 tempo snatch pull
  • 1 snatch pull
  • 1 snatch

B) OTM for 10

  • Odd: 3 position snatch
  • Even: 15 wall balls

C) 1:00 each round, 5 rounds through

  • power snatch
  • burpees
  • wall balls
  • power cleans
  • plank

Sunday, Aug 23

Run/jog 40 minutes

Saturday, Aug 22

A) Every :40

  • 5 push ups
  • 10 air squats

B) 8 rounds

  • 8 squat cleans (sand bag)
  • 8 burpee over sand bag
  • 400 m run

Friday, Aug 21

Rachel and pizza

Thursday, Aug 20

A) OTM for 5 rounds: 50 double unders

B) Every 3:15 for 8 rounds

  • 5 hand release push ups
  • 10 db snatches
  • 20 air squats
  • 400 m run

C) 4 rounds

  • 10 pike leg lifts
  • 10 super mans
  • 10 side plank dips (R)
  • 10 side plank dips (L)

D) Sushi

Wednesday, Aug 19

Dinner with Alexa and Jake

Tuesday, Aug 18

5 rounds:

  • 10 man makers
  • 15 front squats
  • 20 db snatches
  • 30 double unders

Tabata core: 4 times through

  • Hollow rocks
  • Hollow holds
  • Super mans
  • Super man hold

Monday, Aug 17

Every 3 minutes, for 4 rounds:

  • 8 weighted lunges
  • 8 thrusters
  • 400 m run

OTM for 10 minutes:

  • Plank rows + push ups

Sunday, Aug 14

Finish moving stuff – so fun

Saturday, Aug 15

800 m run

Team A: one person working at a time, accumulate

  • 60 double db lungesters
  • 100 burpees

Team B: one person working at a time, accumulate

  • 60 barbell squat cleans
  • 100 hand stand push ups/hand release push ups

800 m run

Then, Team A and Team B switch workouts

800 m run

Friday, Aug 14

  • 2 burpees
  • 200 m sandbag run
  • 4 burpees
  • 200 m sandbag run
  • ……
  • 20 burpees
  • 200 m sandbag run

Thursday, Aug 13

Every 5 mins, for 5 rounds

  • 20 db snatches
  • 400 m run
  • 10 burpees

Core: Bring Sally Up leg lifts

Pizza

Wednesday, Aug 12

I think I ate too much and did not workout

Tuesday, Aug 11

5 rounds:

  • 30 double unders
  • 20 front squats
  • 15 dead lifts
  • 10 plank row + push up

Monday, Aug 10

3 rounds:

  • 30 push ups
  • 30 db clean + jerk
  • 30 step ups
  • 30 thrusters

Sunday, Aug 9

  • 200 m run
  • 1 min rest
  • 400 m run
  • 2 min rest
  • 600 m run
  • 3 min rest
  • 800 m run
  • 4 min rest
  • 600 m run
  • 3 min rest
  • 400 m run
  • 2 min rest
  • 200 m run

Saturday, Aug 8

Thursday, Aug 6

Track Thursday

  • 800 m run
  • 21/22 – 15/16 – 9/10 front squats + push ups
  • 800 m run
  • 21//22 – 15/16 – 9/10 thrusters + push ups
  • 800 m run
  • 21/22 – 15/16 – 9/10 squat cleans + push ups
  • 800 m run

Wednesday, Aug 5

A) 4 rounds: 5 pulls ups + 10 single leg glute bridge each side

B) For time, every 2 minutes, 3 burpees

  • 50 sand bag back squats
  • 50 push up + db drag
  • 50 sand bag front squat
  • 50 box jumps

Tuesday, Aug 4

A) OTM for 10

  • 1 push up + plank row each side
  • 3 front squats
  • 1 thruster

B) For time

  • 10 power clean and jerks
  • 10 burpee over db
  • 8 …
  • 8…..
  • 2….
  • 2…

Monday, Aug 3

5 rounds:

  • 10 box jumps
  • 20 db box ste ups
  • 20 db snatches

Saturday, Aug 1

Team mile

Then, EMOM for 25 minutes

  • 5 wall walks
  • 10 burpee box jumps
  • 10 clean and jerks
  • 20 wall balls
  • max sit ups

Team mile

Thursday, July 30

Track day

  • 1 macho man + 200 m run
  • 10 burpees + 200 m run
  • 2 macho man + 200 m run
  • 20 burpees + 200 m run
  • 3 macho man + 200 m run
  • 30 burpees + 200 m run
  • 4 macho man + 200 m run
  • 40 burpees + 200 m run

*macho man = 3 power cleans + 3 front squats + 3 shoulder to overhead

Core: 3 rounds of :30 on /:10 off

  • flutter kicks
  • super mans
  • hollow twists
  • plank hold

Wednesday, July 29

A) 4 rounds, alternating legs

  • single leg dead lifts
  • single leg lunges

B) EMOM until failure

  • 1 pull ups + 2 push ups
  • 2 pull ups + 4 push ups
  • 3 pull ups + 6 push ups
  • etc.

C) 5 rounds, on the minute:

  • thrusters
  • box jumps
  • burpees
  • pistols
  • v-ups

Tuesday, July 28

A) OTM for 10 mins (double dbs)

  • 1 push up + renegade rows
  • 2 dead lifts
  • 2 front squats
  • 1 shoulder to overhead

B) 5 rounds (double db)

  • 12 deadlift + burpee
  • 9 front squats
  • 6 shoulder to over head

C) core, :45 secs on/:15 secs off

  • center plank
  • left plank
  • right plank

Monday, July 27

A) 5 rounds:

  • 5 pull ups
  • 10 v-ups
  • 10 push ups

B) 100 box jump + burpees until complete, 1:00 on/1:00 off

C) 5 rounds, 1:00 on/ :10 secs off

  • head stand hold
  • gymnastics plank hold

Sunday, July 26

A) 4 X 200 m run with 1 min rest in-between

B) 8 rounds:

  • 8 burpee over sandbags
  • 8 hang squat cleans
  • 400 m run

Saturday, July 25

  • 1 mile run
  • 10 rounds of:
    • 2 plank rows (each side)
    • 6 clean and jerks (each side)
    • 8 goblet squats
    • every 2 minutes, 5 burpees
  • 1 mile run

Friday, July 24

Quesadilla with Rachel

Thursday, July 23

Jones Prep Track, 630 PM

  • 200 m run
  • 40 burpees
  • 200 m run
  • 40 db snatches
  • 400 m run
  • 30 burpees
  • 400 m run
  • 30 db snatches
  • 600 m run
  • 40 burpees
  • 600 m run
  • 40 db snatches

Core cashout

Wednesday, July 22

5 rounds:

  • 10 double db clusters
  • 15 burpees
  • 1:00 rest

Tuesday, July 21

  • 50 double unders
  • 40 sit ups
  • 30 push ups
  • 20 double db lunges
  • 10 double db man makers
  • 20 double db lunges
  • 30 push ups
  • 40 sit ups
  • 50 double unders

Monday, July 20

Pre: 4 rounds, alt legs each round

  • 10 single leg dl
  • 10 split lunges
  • 10 push ups

5 rounds, :40 on/:20 off

  • devil presses
  • box jumps
  • snatches
  • pull ups

Sunday, July 19

nom nom nom

Saturday, July 18

  • 800 m run
  • 21 – 15 – 9 front squats + push ups
  • 800 m run
  • 21 – 15 – 9 thrusters + push ups
  • 800 m run
  • 21 – 15 – 9 squat cleans + push ups

Friday, July 17

10 rounds:

  • 10 clean and jerks
  • 20 box jumps

Thursday, July 16

See you at the track for:

  • 200 m run
  • 5 burpee + thruster
  • 200 m run
  • 50 double unders
  • 200 m run
  • 10 burpee + thruster
  • 200 m run
  • 50 double unders
  • 200 m run
  • 15 burpee + thruster
  • 200 m run
  • 50 double unders
  • 200 m run
  • 20 burpee + thruster
  • 200 m run
  • 50 double unders

Core cashout

Wednesday, July 15

Go to home depot to buy 50 lbs of play sand to fill new sandbag!

Tuesday, July 14

Warm-up:

  • 2 rounds through:
    • 10 calf raises
    • 10 good mornings
    • 10 single leg dead lifts (5 each side)
    • 10 air tempo squats (3 secs down, 3 secs pause, jump up)
    • 10 lunges
    • 10 shoulder taps
    • 5 inch worm with push up
    • 5 high jumps
  • Then, 2 rounds through:
    • :30 seconds dumb bell overhead hold (R), :10 seconds rest
    • :30 seconds dumb bell overhead hold (L), :10 seconds rest
    • :30 seconds dumb bell squat hold, :10 seconds rest
    • :30 seconds dumb bell dead lifts: 10 seconds rest

Metcon: Double dumbbell fun

1 round every 2:30 minutes for 10 rounds

  • 5 double db lungesters (lunge + lunge + thruster)
  • 10 burpee over dumb bells

Core Cashout: 40 secs on/20 secs off, 5 rounds

  • Headstand hold / headstand pikes
  • Flutter kicks

Monday, July 13

5 rounds:

  • 1 min burpee + box jump
  • 1 min thruster
  • 1 min v-ups
  • 1 min clean and jerks

Sunday, July 12

  • 400 m run
  • 10 man makers
  • 400 m run
  • 20 devil presses
  • 400 m run
  • 30 clean and jerks
  • 800 m run
  • 40 snatches
  • 800 m run
  • 30 clean and jerks
  • 400 m run
  • 20 thrusters
  • 400 m run
  • 10 devil presses
  • 400 m run

Saturday, July 11

Team of 4:

4 mile relay: Each person runs 800 m at a time

When you are not running, do continuous AMRAP of:

  • 2 wall walks
  • 5 man makers
  • 10 front squats
  • 20 sit-ups

Friday, July 10

go on a run

Thursday, July 9

Stuck on a late work call – boring.

Wednesday, July 8

5 rounds:

  • 1 min box jumps
  • 1 min snatches
  • 1 min burpees
  • 1 min front squats
  • 1 min sit ups
  • 1 min rest

Tuesday, Jul 7 

(Repeat from April 14)

Warm-up:

  • 2 rounds through:
    • 10 calf raises
    • 10 good mornings
    • 10 single leg dead lifts (5 each side)
    • 10 air tempo squats (3 secs down, 3 secs pause, jump up)
    • 10 lunges
    • 10 shoulder taps
    • 5 inch worm with push up
    • 5 high jumps
  • Then, 2 rounds through:
    • :30 seconds dumb bell overhead hold (R), :10 seconds rest
    • :30 seconds dumb bell overhead hold (L), :10 seconds rest
    • :30 seconds dumb bell squat hold, :10 seconds rest
    • :30 seconds dumb bell dead lifts: 10 seconds rest

A) For time:

  • 100 double unders
  • 21 burpees
  • 75 double unders
  • 15 burpees
  • 50 double unders
  • 9 burpees

B) 5 min rest after last person is done, then:

C) One round every 90 seconds for 10 rounds: (sub down to get :30 seconds rest)

  • Odd minute (right side): 10 single-arm db front squats + 10 single-arm db push presses + 10 single-arm db overhead reverse lunges
  • Even minute (left side): 10 single-arm db front squats + 10 single-arm db push presses + 10 single-arm db overhead reverse lunges

Core Cashout: 3 rounds

Monday, Jul 6

  • 50 db plank rows
  • 50 db glute bridges
  • 50 sit ups
  • 50 db push press
  • 50 db dead lift
  • 50 db thrusters
  • 50 burpees

Core cashout: Tabata hollow rocks

Sunday, Jul 5

A) 1:00 pull ups + 2:00 plank

B) For time

  • 50 db snatches, 50 sit ups, 25 hand release push ups
  • 40 db snatches, 40 sit ups, 20 hand release push ups
  • 30 db snatches, 30 sit ups, 15 hand release push ups
  • 20 db snatches, 20 sit ups, 10 hand release push ups
  • 10 db snatches, 10 sit ups, 5 hand release push ups

Saturday, Jul 4

1 mile run

Then 5 rounds:

  • 10 clean and jerks
  • 20 weighted step ups (10 each leg)
  • 20 burpees

1 mile run

Friday, Jul 3

A) 4 rounds, alt legs each round:

  • 10 single leg deadlift – weighted single db
  • 10 single leg lunge – weighted single db
  • 10 single leg glute bridge – body weight

B) OTM for 10 minutes: 5 front squats + 5 push presses (double db)

C) 5 rounds:

  • 10 devil presses (double or single db)
  • 20 db plank rows (10 each sidE)
  • 30 jumping lunges

Wednesday, Jul 1

Quickie:

3 rounds: 12 burpees + 30 air squats

2 min rest

3 rounds: 12 burpees + 30 air squats

Tuesday, June 30

A) Every 1:30 for 5 sets: 2 snatch drop + 2 tall snatch

B) Every 2:00 for 5 sets: 1 Hang Power Sn + 1 Power Sn + 1 Hang Sqt Sn + 1 Sqt Sn

C) 10-8-6-4-2 front squats

D) 4 rounds:

  • 5 man makers
  • 10 dead lifts
  • 400 m run

Monday, June 29

10 rounds: 2 min AMRAP + :30 sec rest

  • Even rounds: 10 empty bb squat snatch + 10 burpees
  • Odd rounds: 15 Kb swings + 15 pushups

Sunday, June 28

Every 2:30 for 10 rounds:

  • 200 m run
  • 5 push ups
  • 10 KB swings
  • 20 air squats

Saturday, June 27

1 mile run

20 rds: 1 macho man + 10 burpees (alternate with partner)

1 mile run

Friday, June 26

Cook and some Pod Saves America episodes

Thursday, June 25

Warm-up:

  • 2 rounds through:
    • 10 calf raises
    • 10 good mornings
    • 10 single leg dead lifts (5 each side)
    • 10 air tempo squats (3 secs down, 3 secs pause, jump up)
    • 10 lunges
    • 10 shoulder taps
    • 5 inch worm with push up
    • 5 high jumps
  • Then, 2 rounds through:
    • :30 seconds dumb bell overhead hold (R), :10 seconds rest
    • :30 seconds dumb bell overhead hold (L), :10 seconds rest
    • :30 seconds dumb bell squat hold, :10 seconds rest
    • :30 seconds dumb bell dead lifts: 10 seconds rest

A) 10 rounds every :30 seconds, switch sides every minute

  • 2 DB deadlift
  • 2 DB front squat
  • 2 DB push press

B) 5 rounds:

  • 20 DB thrusters
  • 20 burpee over dumb bell
  • 20 sit ups

C) Core: 3 rounds, maybe

  • :45 plank center
  • :15 sec rest
  • :45 plank right
  • :15 sec rest
  • :45 plank left
  • :15 sec rest

Wednesday, June 24

0:00 – 4:00: AMRAP

  • 30 burpees
  • 30 single db clean and jerk

4:00-5:00: rest

5:00-9:00: AMRAP

  • 16 burpees
  • 16 single db snatches

9:00-10:00: rest

10:00-11:00: AMRAP

  • 10 burpees
  • 10 single db clusters

Cashout: 3 rounds at talking pace  of one of the sets above

 

Tuesday, June 23

Warm-up:

  • 2 rounds through:
    • 10 calf raises
    • 10 good mornings
    • 10 single leg dead lifts (5 each side)
    • 10 air tempo squats (3 secs down, 3 secs pause, jump up)
    • 10 lunges
    • 10 shoulder taps
    • 5 inch worm with push up
    • 5 high jumps
  • Then, 2 rounds through:
    • :30 seconds dumb bell overhead hold (R), :10 seconds rest
    • :30 seconds dumb bell overhead hold (L), :10 seconds rest
    • :30 seconds dumb bell squat hold, :10 seconds rest
    • :30 seconds dumb bell dead lifts: 10 seconds rest

A) Pistol warm-up: 5 min AMRAP

  • 4 side lunges
  • 4 candle sticks
  • 2 alternating pistols

B) 10 min time cap: 21-18-15-12-9 KB or DB swings and push ups

C) 20 min time cap

  • 100 double under buy-in
  • Then, 3 rounds:
    • 10 DB overhead lunges (R)
    • 10 DB overhead lunges (L)
    • 10 alternating pistols
    • 10 alternating db devil press
  • 100 double under buy-out

D) 3 rounds: :30 secs on/:10 secs off

  • Hollow hold
  • Superman hold
  • Hand stand / head stand/ tri-pod / plank
  • Alternating toe touch v-ups

Monday, June 22

A) 10-8-6-4-2 strict press  + 10-8-6-4-2 front squats

B)

AMRAP 5 mins:

  • 8 bb clean and jerks
  • 8 bb front squats
  • 8 burpees

2 min rest

AMRAP 5 minutes

  • 6 double db clean and jerks
  • 6 double db front squats
  • 8 burpees

cash out: talking pace, 3 rounds of one of the rep schemes above

Core tabata, 4 times through:

  • hollow rock
  • super man
  • hip dip
  • glute bridge

Sunday, June 21

A) 4 rounds:

  • 10 split lunge (switch legs each round)
  • 10 single leg dead lift (switch legs each round)

B) 4 rounds: empty bb

  • 10 dead lifts
  • 10 front squat
  • 10 strict press
  • 10 btn push press
  • 10 overhead squats

C) OTM 10 mins, alternating between

  • 3 position power snatch + 1 ohs
  • 3 position squat snatch + 1 ohs

D) 15 min amrap

  • 15 power snatches
  • 15 burpees
  • 200 m run

Saturday, June 20

A) 100 M single DB walking lunge. Every minute, 4 dumb bell clusters

B)  For time

  • 200 m run
  • 30 deadlifts (135#)
  • 400 m run
  • 40 db snatches (35#)
  • 800 m run
  • 10 man makers (double db 35#)
  • 800 m run
  • 40 db snatches (35#)
  • 400 m run
  • 30 deadlifts (135#)
  • 200 m run

Friday, June 19

Remember those chicken nuggets in the freezer you bought for the toddler? Eat those.

Thursday, June 18

Warm-up:

  • 2 rounds through:
    • 10 calf raises
    • 10 good mornings
    • 10 single leg dead lifts (5 each side)
    • 10 air tempo squats (3 secs down, 3 secs pause, jump up)
    • 10 lunges
    • 10 shoulder taps
    • 5 inch worm with push up
    • 5 high jumps
  • Then, 2 rounds through:
    • :30 seconds dumb bell overhead hold (R), :10 seconds rest
    • :30 seconds dumb bell overhead hold (L), :10 seconds rest
    • :30 seconds dumb bell squat hold, :10 seconds rest
    • :30 seconds dumb bell dead lifts: 10 seconds rest

Workout: Every 2 minutes do 3 burpees, 30 min time cap

  • 50 double unders
  • 50 walking lunges
  • 50 KB/DB swings
  • 50 sit ups
  • 50 thrusters
  • 50 sit ups
  • 50 KB/DB swings
  • 50 walking lunges
  • 50 double unders

Core: 3 rounds

  • 20 plank up/down
  • 20 toes to sky
  • 20 flutter kicks

Wednesday, June 17

A) 5 rounds

  • 15 burpees
  • 3 macho mans (3 power cleans, 3 front squats, 3 shoulder to overhead)

B) 15 min AMRAP

  • 5 – 10 strict pull ups
  • 200 m run

C) sushi

Tuesday, June 16

Warm-up:

  • 2 rounds through:
    • 10 calf raises
    • 10 good mornings
    • 10 single leg dead lifts (5 each shide)
    • 10 air tempo squats (3 secs down, 3 secs pause, jump up)
    • 10 lunges
    • 10 shoulder taps
    • 5 inch worm with push up
    • 5 high jumps
  • Then, 2 rounds through:
    • :30 seconds dumb bell overhead hold (R), :10 seconds rest
    • :30 seconds dumb bell overhead hold (L), :10 seconds rest
    • :30 seconds dumb bell squat hold, :10 seconds rest
    • :30 seconds dumb bell dead lifts: 10 seconds rest

Pre: OTM 10 minutes

  • 5 push ups
  • 10 air squats
  • Plank for the rest of the minute

Metcon: EMOM for 20 minutes (if you don’t finish a round, sit a round out)

  • 4 goblet squats
  • 4 snatches
  • 6 burpees

Core:  3 rounds

  • :45 second R side plank, :15 second rest
  • :45 second L side plank, :15 second rest
  • :45 second center plank, :15 second rest

Monday, June 15

A) OTM 10 – 5 strict presses

B) OTM 3 pause back squats

C) Metcon:

  • 50 burpees
  • 1200 m run
  • 75 db snatches
  • 1200 m run
  • 100 walking lunges

Sunday, June 14

  • 30 hand release push ups
  • 30 deadlifts
  • 30 kb swings
  • 30 goblet squats
  • 30 burpees
  • 1 min rest
  • 5 rounds of: 20 foot hand stand walks + 25 sit ups
  • 1 min rest
  • 30 burpees
  • 30 goblet squats
  • 30 kb swings
  • 30 deadlifts
  • 30 hand release push ups

Saturday, June 13

Metcon: double DB or barbell. if empty barbell, double the reps. (I did 95# for deadlifts, and 65# for everything else.)

  •  800 m run
  •  25 deadlifts + 25 burpees
  • 800 m run
  • 25 squat cleans + 25 burpees
  • 800 m run
  • 25 snatches + 25 burpees
  • 800 m run
  • 25 clusters + 25 burpees
  • 800 m run

Core: 4 rounds, :30 on/:30 off

  • V-ups
  • Russian twists
  • Super mans
  • Hip dips
  • Strict press

Friday, June 12

Solo happy hour

Thursday, June 11

Warm-up:

  • 2 rounds through:
    • 10 calf raises
    • 10 good mornings
    • 10 single leg dead lifts (5 each side)
    • 10 air tempo squats (3 secs down, 3 secs pause, jump up)
    • 10 lunges
    • 10 shoulder taps
    • 5 inch worm with push up
    • 5 high jumps
  • Then, 2 rounds through:
    • :30 seconds dumb bell overhead hold (R), :10 seconds rest
    • :30 seconds dumb bell overhead hold (L), :10 seconds rest
    • :30 seconds dumb bell squat hold, :10 seconds rest
    • :30 seconds dumb bell dead lifts: 10 seconds rest

A) OTM for 10 minutes:

  • 2 hang squat cleans
  • 4 snatches
  • 6 burpees

B) 30 minute time cap, 5 rounds:

  • 20 squat cleans
  • 20 snatches
  • 20 burpees
  • 20 double unders

C) Bring Sally Up leg lifts

Wednesday, June 10

A) 5X5 deadlift

B) 3 Rounds: (choose db or bb weight)
1 Minute  Thrusters
1 Minute Power Cleans
1 Minute Double Dumbbell Push Presses
1 Minute Burpees
200 M run
1 Minute Rest

C) OTM for 10 minutes: Even minutes – 10 pushups; Odd minutes- Hand stand holds

Tuesday, June 9

Warm-up:

  • 2 rounds through:
    • 10 calf raises
    • 10 good mornings
    • 10 single leg dead lifts (5 each shide)
    • 10 air tempo squats (3 secs down, 3 secs pause, jump up)
    • 10 lunges
    • 10 shoulder taps
    • 5 inch worm with push up
    • 5 high jumps
  • Then, 2 rounds through:
    • :30 seconds dumb bell overhead hold (R), :10 seconds rest
    • :30 seconds dumb bell overhead hold (L), :10 seconds rest
    • :30 seconds dumb bell squat hold, :10 seconds rest
    • :30 seconds dumb bell dead lifts: 10 seconds rest

A) Extra skill + strength warm-up: 5 minute AMRAP

  • 2 hand release push ups
  • 2 candle sticks or single leg squat to chair (1 per leg)
  • Add 2 each round until time is up

B) Conditioning: 20 min AMRAP

  • 50 double unders
  • 2 man makers (each side if single db)
  • 4 devil presses (each side if single db)
  • 8 alternating pistols / single leg squat to chair
  • 16 burpee over dumb bell

C) Core: 4 rounds

  • 10 hand stand press float drill (i’ll demo)
  • 10 weighted sit ups
  • 10 v ups

Monday, June 8

AMRAP 20:
100 Meter Farmers Carry
20 Double Dumbbell Deadlifts
30 AbMat Sit-ups

Sunday, June 7

A) OTM 10 minutes: 2 pause back squats + 2 pause over head squats

B) 3 sets: 3 muscle snatch + 3 over head squats + 3 snatch balance

C) 3 sets: 1 snatch pull + 1 hang squat snatch + 1 squat snatch

D) OTM 10 minutes: 1 squat snatch

E) Conditioning: 30-20-10 snatches + burpees

Saturday, June 6

A) 4 rounds:

  • 5 strict hand stand push ups
  • 5 hand stand press drill of your choice
  • :30 hollow hold

B) 4 rounds (alternating legs each round):

  • 10 weighted split lunges
  • 10 weighted single leg dead lifts

C) EMOM for 10 minutes:

  • 5 shoulder to overhead of choice
  • 5 weighted squats of choice

D) Serious conditioning: 10 rounds (1 hour time cap):

  • 5 double dumb bell man makers
  • 400 m run

Friday, June 5

Eat snacks, watch Space Force

Thursday, June 4

Warm-up:

  • 2 rounds through:
    • 10 calf raises
    • 10 good mornings
    • 10 single leg dead lifts (5 each shide)
    • 10 air tempo squats (3 secs down, 3 secs pause, jump up)
    • 10 lunges
    • 10 shoulder taps
    • 5 inch worm with push up
    • 5 high jumps
  • Then, 2 rounds through:
    • :30 seconds dumb bell overhead hold (R), :10 seconds rest
    • :30 seconds dumb bell overhead hold (L), :10 seconds rest
    • :30 seconds dumb bell squat hold, :10 seconds rest
    • :30 seconds dumb bell dead lifts: 10 seconds rest

A) Every 1:30 minutes for 10 rounds

  • 10 db plank row + db drag
  • 10 air squats

B) 2 min rest

C) 20 min AMRAP:

  • 50 KB or DB swings
  • 50 walking lunges
  • 50 db clusters

Every 2 minutes do 10 burpees (starting on the 0:00)

Core: 4 rounds

  • 1:00 tripod or headstand hold
  • 10 pike leg lifts

Wednesday, June 3

A) Overhead squat 3X3

B) 3 rounds: 1 snatch pull + 1 hang squat snatch + 1 snatch balance

C) OTM for 10 minutes: 1 snatch

D) 5 rounds: 2 front squats + 4 back squats

Conditioning: 15 min AMRAP

  • 1 round of “cindy”
  • 1 clean + jerk
  • 1 round of “cindy”
  • 2 clean + jerk
  • 1 round of “cindy”
  • 3 clean + jerk
  • ..etc.

“cindy” = 5 dumb bell renegade rows each side + 10 push ups +15 goblet squats

Handstand practice: 5 free standing holds

Tuesday, June 2

Warm-up:

  • 2 rounds through:
    • 10 calf raises
    • 10 good mornings
    • 10 single leg dead lifts (5 each shide)
    • 10 air tempo squats (3 secs down, 3 secs pause, jump up)
    • 10 lunges
    • 10 shoulder taps
    • 5 inch worm with push up
    • 5 high jumps
  • Then, 2 rounds through:
    • :30 seconds dumb bell overhead hold (R), :10 seconds rest
    • :30 seconds dumb bell overhead hold (L), :10 seconds rest
    • :30 seconds dumb bell squat hold, :10 seconds rest
    • :30 seconds dumb bell dead lifts: 10 seconds rest

Mini strength: OTM for 10 minutes

  • Odds: :30 of push ups, :30 rest
  • Evens: :30 of dumb bell overhead lunges (alternating legs), :30 rest

2 minute rest, then straight into:

Conditioning: 6 rounds, every 2 minutes:

  • 75 double unders
  • Max devil presses (single db)
  • 1 min rest

Core:

  • 1:00 hollow hold
  • 10 super mans
  • :45 hollow hold
  • 10 super mans
  • :30 hollow hold
  • 10 super mans
  • :15 hollow hold
  • 10 super mans

Monday, May 30:

A) OTM for 10 minutes: 2 pause front squats (3 seconds)

B) 3 rounds: 3 muscle cleans + 3 front squats + 3 push jerks

C) 3 rounds: 1 clean pull + 1 hang squat clean + 1 push jerk

D) OTM for 10 minutes: 1 clean + jerk

Conditioning:

  • 15 minute AMRAP: 2-4-6-8-10….. reps of:
    • Hang Clean
    • Push Press
    • Front squat
    • 10 burpees after each round
  • 800 m recovery run
  • 15 min AMRAP of 2-4-6-8-10…reps of
    • Burpee with strict push up
    • Snatch
    • Weighted lunges
    • 10 sit-ups after each round

Sunday, May 31a little bit of snatch tech drills

Saturday, May 30:

Pre:

  • 10-8-6-4-2 reps of strict pull-ups and v-ups
  • 2-4-6-8-10 reps of strict hand stand push ups and :20 hollow hold
  • AMRAP 6 minutes: 10 weighted lunges + 10 kb swings

Conditioning: Every 5 minutes for 6 rounds:

  • 8 power clean and jerks
  • 400 m run
  • 10 burpees

Friday, May 29:

4 rounds: 400 m run ‘fast’, 400 m recovery walk

Thursday, May 28

Warm-up:

  • 2 rounds through:
    • 10 calf raises
    • 10 good mornings
    • 10 single leg dead lifts (5 each shide)
    • 10 air tempo squats (3 secs down, 3 secs pause, jump up)
    • 10 lunges
    • 10 shoulder taps
    • 5 inch worm with push up
    • 5 high jumps
  • Then, 2 rounds through:
    • :30 seconds dumb bell overhead hold (R), :10 seconds rest
    • :30 seconds dumb bell overhead hold (L), :10 seconds rest
    • :30 seconds dumb bell squat hold, :10 seconds rest
    • :30 seconds dumb bell dead lifts: 10 seconds rest

Workout: 30 min cap

  • 8 devil press
  • 80 sit ups
  • 8 devil press
  • 80 air squats
  • 8 devil press
  • 80 double unders
  • 8 devil press
  • 80 KB swings / DB swings
  • 8 devil press
  • 80 double unders
  • 8 devil press
  • 80 air squats
  • 8 devil press
  • 80 sit ups
  • 8 devil press

single dumbbell devil press, alternating each side

Core cashout: 3 rounds

  • 30 sec russian twist (weighted or body weight)
  • 15 sec rest
  • 30 sec super mans (weighted or body weight)
  • 15 sec rest
  • 30 sec flutter kicks (weighted or body weight)
  • 15 sec rest
  • 30 sec plank
  • 15 sec rest

Wednesday, May 27

Clean Pull Complex
On the 1:30 x 5 Sets:
1 Pausing Clean Deadlift
1 Tempo Clean Pull
1 Clean Pull

Snatch Pull Complex
On the 1:30 x 5 Sets:
1 Pausing Snatch Deadlift
1 Tempo Snatch Pull
1 Snatch Pull

Conditioning
“Five Below”

AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
12 Dumbbell Front Squats (50’s/35’s)

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
9 Dumbbell Thrusters (50’s/35’s)

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
6 Dumbbell Clusters (50’s/35’s)

Tuesday, May 26

Warm-up:

  • 2 rounds through:
    • 10 good mornings
    • 10 single leg dead lifts (5 each shide)
    • 10 air tempo squats (3 secs down, 3 secs pause, jump up)
    • 10 lunges
    • 10 shoulder taps
    • 5 inch worm with push up
    • 5 high jumps
  • Then, 2 rounds through:
    • :30 seconds dumb bell overhead hold (R), :10 seconds rest
    • :30 seconds dumb bell overhead hold (L), :10 seconds rest
    • :30 seconds dumb bell squat hold, :10 seconds rest
    • :30 seconds dumb bell dead lifts: 10 seconds rest

Workout: 24 min AMRAP

  • 2 lungesters
  • 4 snatches
  • 6 deadlifts
  • 4 lungesters
  • 6 snatches
  • 8 deadlifts
  • 6 lungesters
  • 8 snatches
  • 10 deadlifts
  • ………etc

(For single dumb bells: lungesters alternate every rep, snatches alternate every rep, deadlifts alternate half way through the round)

Core cashout: 5 rounds

  • 8 dumb bell drags
  • 10 alternating leg v-ups
  • 30 secs rest

Monday, May 25

Midday running:

  • 2 mile jog
  • 4 rounds: 400 m fast, 400 walk recovery
  • 2 mile jog

Evening tech conditioning:

  • 7 rounds of 1:30:  3 strict hand stand push ups + 4 shoulder taps
  • 7 rounds of 1:30: 2 front squats + 4 back squats
  • For time:
    • 50 sit ups, 20 ft hand stand walk, 25 double dumb bell dead lifts
    • 40…20…20
    • 30….20…15
    • 20…20…10
    • 10….20….5

Sunday, May 24

(empty 45# barbell)

  • 25 strict press
  • 25 push press
  • 25 push jerk
  • 100 double unders
  • 25 front squat
  • 25 back squat
  • 25 overhead squat
  • 100 double unders
  • 25 hang squat cleans
  • 100 double unders
  • 25 hang squat snatch
  • 100 double unders

Saturday, May 23

1 mile run

30 rounds of:

  • 5 double dumb bell deadlift/athelete’s choice
  • 10 push ups
  • 10 sit ups
  • 15 air squats

1 mile run

Friday, May 22

Rest day

Thursday, May 21

Warm-up:

  • 2 rounds through:
    • 20 jumping jacks
    • 10 good mornings
    • 10 air tempo squats (3 secs down, 3 secs pause, jump up)
    • 10 plank jacks
    • 5 inch worm with push up
  • Then, 2 rounds through:
    • :30 seconds dumb bell overhead hold (R), :10 seconds rest
    • :30 seconds dumb bell overhead hold (L), :10 seconds rest
    • :30 seconds dumb bell squat hold, :10 seconds rest
    • :30 seconds dumb bell dead lifts: 10 seconds rest

20 min AMRAP: 

  • 50 sit-ups
  • 50 push-ups
  • 50 air squats
  • 10 wall walks or 10 of (1 inch worm + 8 shoulder taps)
  • 50 air squats
  • 50 push ups
  • 50 sit ups

Every min on the min, 2 man makers (one each side with one dumb bell)

Core: 4 rounds

  • :20 secs flutter kicks
  • :10  rest
  • :20  hip dips
  • :10 rest
  • :20 super mans
  • :10 rest
  • :20 hollow rocks
  • :10 rest

Wednesday, May 20

5 rounds of 3 min AMRAP

  • 3 cleans
  • 6 push ups
  • 9 air squats
  • 1 min rest

4 rounds:

  • :20 secs of single dead lift (R)
  • :20 secs of rest
  • :20 secs of single dead lift (L)
  • :20 secs of rest
  • :20 secs of renegade row (R)
  • :20 secs of rest
  • :20 secs of renegade row (L)

Tuesday, May 19

Warm-up:

  • 2 rounds through:
    • 20 jumping jacks
    • 10 good mornings
    • 10 air tempo squats (3 secs down, 3 secs pause, jump up)
    • 10 lunges/10 jumping lunges
    • 10 single leg dead lifts (R, then L)
    • 10 plank jacks
    • 5 inch worm with push up

Workout:

  • 1 round:
    • 160 double unders / 320 single unders or toe taps
    • 100 weighted lunges
    • 40 burpees
    • 20 toe touch crunches
  • 2 rounds:
    • 80 double unders /160 single unders or toe taps
    • 50 weighted lunges
    • 20 burpees
    • 10 toe touch crunches
  • 3 rounds:
    • 40 double unders 80 single unders or toe taps
    • 26 weighted lunges
    • 10 burpees
    • 5 toe touch crunches

Core: 8 Rounds:
20 Seconds Max V-ups
10 Seconds Hollow Hold
20 Seconds Max Glute Bridges
10 Seconds Glute Bridge Hold

Monday, May 18

  • Pre:
    • 10 single leg dead lifts (R then L)
    • 10 single leg split squats (R then L)
    • 10 glute bridges
  • Conditioning: 20 min AMRAP
    • 10 deadlifts
    • 50 double unders
    • 10 front squats
    • 200 m run
  • Post: 3 rounds
    • 10 pull ups
    • 10 straddle sit leg lifts (each leg)

Sunday, May 17

  • 1 mile run
  • 100 air squats
  • 25 burpees
  • 100 snatches
  • 25 burpees
  • 100 weighted lunges
  • 25 burpees
  • 100 clean and jerks
  • 25 burpees
  • 100 sit ups
  • 1 mile run

Saturday, May 16

On the minute for 10 minutes: 2-3 front squat w/ 3 second pause at the bottom

3 rounds:

  • 3 jerk strict press
  • 3 jerk balance
  • 1 pausing split jerk

3 rounds:

  • 2 tall cleans
  • 1 split jerk

Every 1:30 for 6 rounds:

  • 1 hang squat clean
  • 1 squat clean
  • 1 split jerk

Conditioning:

  • 21 – 15 – 9 clean and jerk + 400 m run
  • 21 – 15 – 9 front squat + 400 m run
  • 5 rounds: 10 push ups + 20 sit ups

Friday, Mar 15

REST DAAYY

Thursday, May 14

Warm-up:

  • 2 rounds through:
    • 10 good mornings
    • 10 air tempo squats (3 secs down, 3 secs pause, jump up)
    • 10 lunges/10 jumping lunges
    • 10 single leg dead lifts (R, then L)
    • 5 inch worm with push up
  • Then, 2 rounds through:
    • :30 seconds dumb bell overhead hold (R), :10 seconds rest
    • :30 seconds dumb bell overhead hold (L), :10 seconds rest
    • :30 seconds dumb bell squat hold, :10 seconds rest
    • :30 seconds dumb bell dead lifts: 10 seconds rest

Happy belated bday to Wendy (5/10)

  • 43 burpees buy-in
  • 5 rounds:
    • 10 dumb bell snatches (10 each arm)
    • 10 weighted lunges (10 each leg)
  • 43 burpees buy-out

Core: 3 rounds

  • 10 dumbbell sit ups
  • 10 russian twists
  • 10 side planks with hip raises (R)
  • 10 side planks with hip raises (L)
  • 10 v ups

Wednesday, May 13

Pre: 2 rounds

  • 10 elevated split squats each leg
  • 10 single leg dead lifts each leg (single db)

4 rounds:

  • 12 front squats (double db)
  • 4 x 25 ft shuttle run
  • 12 clean and jerks (double db)
  • 4 x 25 ft shuttle rum
  • 6 devil presses (double db)
  • 4 x 25 shuttle run

Tuesday, May 12

Warm-up:

  • 2 rounds through:
    • 20 jumping toe taps
    • 10 good mornings
    • 10 air tempo squats (3 secs down, 3 secs pause, jump up)
    • 10 lunges/10 jumping lunges
    • 5 inch worm with push up
  • Then, 2 rounds through:
    • :45 seconds dumb bell overhead hold (R), :15 seconds rest
    • :45 seconds dumb bell overhead hold (L), :15 seconds rest
    • :45 seconds dumb bell squat hold, :15 seconds rest

AMRAP 20 mins

  • 4 man makers
  • 50 double unders
  • 25 sit ups

Core

  • Bring Sally Up — leg lifts

Monday, May 11

5 rounds:

  • 1 pausing high hang squat snatch
  • 1 pausing hang squat snatch
  • 1 pausing squat snatch

On the minute for 4 minutes: 1 snatch

Every 1:30 min for 7 rounds: 2 front squats + 4 back squats

Conditioning: 20 min AMRAP

  • 20 clean and jerks (single db)
  • 40 double unders
  • 20 reverse lunges (single db)
  • 400 m run

Sunday, May 10

4 rounds:

  • 15 split squats w/ single DB
  • 15 single leg DB dead lifts
  • 15 back squats (empty bb)
  • 15 dead lifts (empty bb)

5 rounds:

  • 10 deadlifts
  • 20 burpees
  • 400 m run

4 rounds:

  • 20 v-ups
  • 20 hip dips
  • 1 min rest

Saturday, May 9

  • 1 mile run
  • 20-18-16——2
    • Thrusters
    • Push ups
    • DB snatches
    • Sit ups
    • Air squats
    • Burpees
  • 1 mile run

Friday, May 8

Rest day

Thursday, May 7

Warm-up:

  • 2 rounds through:
    • 20 jumping toe taps
    • 10 good mornings
    • 10 air tempo squats (3 secs down, 3 secs pause, jump up)
    • 10 lunges/10 jumping lunges
    • 5 inch worm with push up
  • Then, 2 rounds through:
    • :45 seconds dumb bell overhead hold (R, :15 seconds rest
    • :45 seconds dumb bell overhead hold (L), :15 seconds rest
    • :45 seconds dumb bell squat hold, :15 seconds rest

AMRAP 24 minutes

  • 50 double unders
  • 40 air squats
  • 30 push ups
  • 20 single dumb bell snatches

Core cash out: 5 rounds – :20 secs on/:10 secs off

Wednesday, May 6

  • 5 rounds
    • 20 burpees
    • 3 ‘macho mans’ (3 power cleans + 3 front squats + 3 shoulder to overhead)
  • Then, 4 rounds
    • 400 m run
    • 10 strict pull ups

Tuesday, May 5

Warm-up:

  • 2 rounds through:
    • 10 jumping toe taps
    • 10 good mornings
    • 10 air squats
    • 10 lunges
    • 5 inch worm with push up
  • Then, 2 rounds through:
    • :45 seconds dumb bell overhead hold (R, :15 seconds rest
    • :45 seconds dumb bell overhead hold (L), :15 seconds rest
    • :45 seconds dumb bell squat hold, :15 seconds rest

Metcon:

  • 100 double unders
  • 10-12-16
    • burpee over dumbbell
    • single dumb bell lungesters
  • 100 double unders
  • 16-12-10
    • burpee over dumbell
    • single dumb bell lungesters
  • 100 double unders

(lungester for today = lunge each side + thruster. alternate dumb bell arms each rep.)

Core: 5 rounds OTM of :45 secs on / :15 secs rest

  • Alternating leg v-ups
  • Plank

Monday, May 4

  • 5 rounds:
    • 1 tempo front squat
    • 1 front squat
    • 1 thruster
  • 3 rounds:
    • 400 m run
    • 10 strict pulls
  • 3 rounds:
    • 20 double dumb bell dead lifts
    • 15 barbell thrusters
  • 3 rounds:
    • 20 barbell overhead lunges
    • 20 dumb bell hip thrusters
    • 20 single leg barbell dead lifts (10 each side)

Source: Comptrain modification

Sunday, May 3

  • Warm up:
    • 10 strict press
    • 10 front squat
    • 10 back squat
    • 10 strict press
    • 400 m run
  • 5 rounds:
    • 1 tempo snatch dead lift
    • 1 tempo snatch pull
    • 1 snatch pull
  • 400 m run
  • 5 rounds:
    • 1 snatch push press
    • 1 snatch push jerk
    • 1 snatch snatch balance
  • 400 m run
  • 5 rounds:
    • 1 high hang snatch
    • 1 hang snatch
    • 1 snatch
  • 400 m run

Inspiration: Enjoy moving slow and new rented barbell

Saturday, May 2

‘Bert’ For Time:

  • 50 Burpees
  • 400 meter Run
  • 100 Push-Ups
  • 400 meter Run
  • 150 Walking Lunges
  • 400 meter Run
  • 200 Air Squats
  • 400 meter Run
  • 150 Walking Lunges
  • 400 meter Run
  • 100 Push-Ups
  • 400 meter Run
  • 50 Burpees

Friday, May 1

Rest day! Eat snacks.

Thursday,  April 30

Warm-up:

  • 2 rounds through:
    • 10 good mornings
    • 10 calf raises
    • 10 air squats
    • 10 lunges
    • 5 inch worm with push up
    • 5 candle sticks
  • Then, 2 rounds through:
    • :40 seconds dumb bell overhead hold (R, :10 seconds rest
    • :40 seconds dumb bell overhead hold (L), :10 seconds rest
    • :40 seconds dumb bell squat hold, :10 seconds rest

For time: Time cap of 35 minutes

  • 100 air squats
  • 90 tuck sit ups or v-ups or normal sit ups
  • 80 single dumb bell shoulder to overhead
  • 70 push ups
  • 60 jumping lunges
  • 50 burpees
  • 40 single dumb bell goblet squats
  • 30 single dumb bell hang power cleans
  • 20 pistol squats or single leg candle sticks or double leg candle sticks
  • 10 single dumb bell devil press (burpee with push up plus hang snatch) (5 each side)

Cashout: break

Wednesday,  April 29

Tech complex: 5 rounds, empty barbell

  • 1 pausing snatch deadlift
  • 1 tempo snatch pull
  • 1 snatch pull
  • 1 snatch

For time: 4 rounds, empty barbell

  • 20 hang power snatches
  • 20 burpee over dumb bell
  • 20 over head squats
  • 400 m run

Core cashout:

  • 10 hip raises (each leg)
  • 10 pike leg lifts
  • 2 free standing hand stand holds

Tuesday,  April 28

Warm-up:

  • 2 rounds through:
    • 10 good mornings
    • 10 calf raises
    • 10 air squats
    • 10 inch worm with push up
    • 10 lunges
  • Then, 2 rounds through:
    • :40 seconds dumb bell overhead hold (R, :10 seconds rest
    • :40 seconds dumb bell overhead hold (L), :10 seconds rest
    • :40 seconds dumb bell squat hold, :10 seconds rest

20 min AMRAP:

  • 5 single dumb bell over head squat (each side) /sub = front squat or overhead lunges
  • 10 burpees
  • 20 single dumb bell clean and jerks
  • 30 double unders

Core cashout: 3 rounds

  • 20 leg lifts with dumb bell overhead
  • 20 iron crosses
  • 1:00 plank
  • :30 seconds rest

Source: modification of Comptrain Home wod

Monday, April 27

At talking pace, for time, empty barbell

  • 20 back squats
  • 20 front squats
  • 20 OH squats
  • 400-meter run
  • 20 strict press
  • 20 push press
  • 20 push jerks
  • 400-meter run
  • 40 hang squat cleans
  • 400-meter run
  • 40 hang power snatch
  • 400-meter run

Sunday, April 26

20 min jog to track. Then,

  • 200 m fast, 200 m slow
  • 400 m fast, 400 m slow
  • 600 m fast, 400 m slow
  • 800 m fast, 400 m slow

Then, 20 min jog back home.

Saturday, April 25

For time:

  • 800 m run
  • 100 thrusters
  • 100 sit ups
  • 100 burpees
  • 800 m run
  • 100 thrusters
  • 100 sit ups
  • 100 burpees
  • 800 m run

Friday, April 24

Rest day

Thursday, April 23

Warm-up:

  • 2 rounds through:
    • 10 good mornings
    • 10 air squats
    • 10 inch worm with push up
    • 10 hollow rocks
    • 10 lunges
  • Then, 2 rounds through:
    • :40 seconds dumb bell overhead hold (R, :10 seconds rest
    • :40 seconds dumb bell overhead hold (L), :10 seconds rest
    • :40 seconds dumb bell squat hold, :10 seconds rest

For time: 7 rounds (30 min cap)

  • 7 hand release push ups
  • 7 lungesters (front squat vs thruster)
  • 7 V-ups / jack knives
  • 7 dead lifts (each side, so 14)
  • 7 burpees
  • 7 snatches (each side, so 14)
  • 7 dumb bell pull across

Cashout: 3 rounds

  • 10 pike leg lifts
  • 10 hip dips (each side)
  • 10 weighted sit ups
  • :30 seconds rest

Inspiration: The Seven

Wednesday, April 22

For time: 2 rounds

  • 400 m run
  • 25 pull ups
  • 400 m run
  • 50 burpees
  • 400 m run
  • 100 air squats

Tuesday, April 21

Warm-up:

  • 2 rounds through:
    • 10 good mornings
    • 10 air squats
    • 10 inch worm with 4 shoulder taps (vs push ups)
    • 10 lunges
  • Then, 2 rounds through:
    • :40 seconds dumb bell overhead hold (R, :10 seconds rest
    • :40 seconds dumb bell overhead hold (L), :10 seconds rest
    • :40 seconds dumb bell squat hold, :10 seconds rest

Amp up of the CrossFit Fundraiser Open 21.3 (b/c I don’t have the right equipment anyways)

  • 100 dumb bell dead lifts (each side is one rep)
  • 100 flutter kicks
  • 100 walking lunges
  • 100 dumb bell thrusters (each side is one rep)

Plank cashout: 3 rounds

  • R side plank (:40 secs on/:20 secs rest)
  • Middle plank (:40 secs on/:20 secs rest)
  • L side plank (:40 secs on/:20 secs rest)

Monday, April 20

For time: 

  • 30-20-10
    • Burpees
    • Lunges
    • Leg Lifts
  • 30-20-10
    • Dumb bell squats
    • Hip Dips
    • Push Ups
  • 30-20-10
    • Dumb bell snatches
    • Dips
    • Dumb bell drags

Sunday, April 19

For time:

  • 2 single dumb bell man makers (one on each side = 1 rep)
  • 200 meter run
  • 4 single dumb bell man makers
  • 200 meter run
  • ……
  • 10 single dumb bell man makers
  • 200 m run

Cashout: 3 rounds through of :40 secs work +:20 rest, with 2 min rest in between each round

  • (R) Bulgarian split squat
  • (R) side plank
  • (R) single leg deadlift w/ dumb bell
  • (L) Bulgarian split squat
  • (L) side plank
  • (L) single leg deadlift w/ dumb bell

Saturday, April 18

For time: “Zachary Tellier” Hero WOD:

  • 10 Burpees
  • 10 Burpees
  • 25 Push-Ups
  • 10 Burpees
  • 25 Push-Ups
  • 50 Lunges
  • 10 Burpees
  • 25 Push-Ups
  • 50 Lunges
  • 100 Sit-Ups
  • 10 Burpees
  • 25 Push-Ups
  • 50 Lunges
  • 100 Sit-Ups
  • 150 Air Squats

Friday, April 17

Active rest day – 25 minute jog/walk with Eric

Thursday, April 16

Pre-mobilize

Warm-up:

  • 2 rounds through:
    • 10 good mornings
    • 10 air squats
    • 10 high jumps
    • 10 inch work with push up
    • 10 sit ups
  • Then, 2 rounds through:
    • :40 seconds dumb bell overhead hold (R, :10 seconds rest
    • :40 seconds dumb bell overhead hold (L), :10 seconds rest
    • :40 seconds dumb bell squat hold, :10 seconds rest

10 rounds for time: Alternate sides each round

  • 15 single dumb bell dead lifts
  • 12 single dumb bell hang power cleans
  • 9 single dumb bell push jerks

Cash out: 20 secs on, 10 secs off, 4 rounds through

Inspiration: DT

Wednesday, April 15

Every 3 minutes for 7 rounds:

  • 12 dumb bell snatches
  • 6 burpees over dumb bell
  • 12 weighted lunges
  • 6 burpees over dumb bell

Cashout – 4 rounds:

  • :30 seconds dumb bell row (alternate sides each round)
  • :30 plank hip dips
  • :30 single leg dumb bell dead lift (alternate sides each round)
  • :30 hollow rock
  • :30 sec rest

Tuesday, April 14

Mobilize before-hand

Warm-up:

  • 2 rounds through
    • 20 jumping jacks
    • 20 reverse lunges
    • 10 hand release push ups
    • 10 tempo air squats – 3 seconds down, 3 second pause, 1 second up
    • 10 calf raises
  • Then, 2 rounds through:
    • :40 seconds dumb bell overhead hold (R, :10 seconds rest
    • :40 seconds dumb bell overhead hold (L), :10 seconds rest
    • :40 seconds dumb bell squat hold, :10 seconds rest

For time, 15 min cap (CrossFit Fundraiser Open 21.2):

  • 100 double unders
  • 21 burpees
  • 75 double unders
  • 15 burpees
  • 50 double unders
  • 9 burpees

5 min rest after last person is done, then:

One round every 90 seconds for 10 rounds: (sub down to get :30 seconds rest)

  • Odd minute (right side): 10 single-arm db front squats + 10 single-arm db push presses + 10 single-arm db overhead reverse lunges
  • Even minute (left side): 10 single-arm db front squats + 10 single-arm db push presses + 10 single-arm db overhead reverse lunges

Core Cashout: 3 rounds

Monday, April 13

For Time:

  • 20 strict pull ups
  • 400 m run
  • 40 dumbbell clean and jerks
  • 800 m run
  • 40 dumbbell clean and jerks
  • 400 m run
  • 20 strict pull ups

Core cashout: 3 rounds

  • 50 flutter kicks
  • 30 weighted dumbbell hip thrusters
  • 20 weighted sit ups

10 free standing hand stand practice attempts

Source: Comptrain home modification
Inspiration: Nice weather today

Sunday, April 12

Peleton interval run workout (“30 minute Intervals Run with Chase Tucker”):
3 rounds of 6 mins at 7-8 RPE, then 3 minutes at 2-3 RPE

Handstand drills

Saturday, April 11

50 rounds for time:

  • 5 push ups
  • 10 sit ups
  • 15 air squats

Source: Sophia via Coach Taylor from SLSC
Inspiration: Saturday

Friday, April 10

Rest day. Walk/Run with Eric for 30 minutes

Thursday, April 9

Mobilize before hand

Warm-Up

  • 2X:
    • 10 Good Mornings
    • 10 Scap Push Up
    • 10 Air Squats
    • 10 Shoulder Taps
    • 10 Lunges
    • 5 burpees
  • 2X: On the minute
    • :40 seconds single arm dumb bell overhead hold (R)
    • :40 seconds single arm dumb bell overhead hold (L)
    • :40 seconds weighted squat hold

Workout (morning home video demo)

  • 5 min AMRAP of Single Dumb Bell Man Makers (w/ push up)
  • 3 min rest
  • 5 min AMRAP of Single Dumb Bell Devil Press
  • 3 min rest
  • 5 min AMRAP of burpees

Cashout: 4 rounds

  • 20 alternating single leg  toe taps
  • 20 flutter kicks
  • 1:00 plank

Source: Street Parking modification
Inspiration: It’s almost  Friday

Wednesday, April 8

5 Rounds of “Strict Cindy”
50 Single Dumbbell Power Cleans

4 Rounds of “Strict Cindy”
40 Dumbbell Goblet Squats

3 Rounds of “Strict Cindy”
30 Alternating Single Arm Squat Clean Thrusters

*1 round of Cindy: 5 pull-ups, 10 push-ups, 15 air squats

Source: Comptrain Home
Inspiration: Just get it done

Tuesday, April 7

Warm-up:

  • 2 rounds through
    • 20 jumping jacks
    • 20 dumb bell dead lifts (10 each side)
    • 10 hand release push ups
    • 10 tempo air squats – 3 seconds down, 3 second pause, 1 second up
  • Then, 2 rounds through:
    • :30 seconds dumb bell overhead hold (R, :10 seconds rest
    • :30 seconds dumb bell overhead hold (L), :10 seconds rest
    • :30 seconds dumb bell squat hold, :10 seconds rest

A) CrossFit Fundraiser Workout: 10 min AMRAP ( If you’ve already done it, you can do it again!)

  • 9 single arm dumb bell snatches – right
  • 10 air squats
  • 9 single arm dumb bell snatches – left
  • 10 push ups

B) Then, 5 minute rest

C) Then, For Time:

  • 100 double unders, 50 sit ups, 15 jumping lunges
  • 80 double unders, 40 sit ups, 15 jumping lunges
  • 60 double unders, 20 sit ups, 15 jumping lunges
  • 40 double unders, 20 sit ups, 15 jumping lunges
  • 20 double unders, 10 sit ups, 15 jumping lunges

(Sub for double unders is 2X single unders or 2X jumping toe taps to dumb bell)

D) Core cash out, 3 rounds:

Source: CrossFit Fundraiser workout + modification of CompTrain home

Monday, April 6

20 min midday jog

20 min AMRAP

  • 4 strict pull ups
  • 8 burpees
  • 12 weighted lunges

Sunday, April 5

Peleton interval run workout (“30 minute Intervals Run with Chase Tucker”):
3 rounds of 6 mins at 7-8 RPE, then 3 minutes at 2-3 RPE

Saturday, April 4

CrossFit Fundraiser Workout: 10 min AMRAP

  • 9 single arm dumb bell snatches – right
  • 10 air squats
  • 9 single arm dumb bell snatches – left
  • 10 push ups

Then, 2 minute rest followed by 8 min AMRAP of talking pace of the same workout above.

Accessory: 

  • 2 rounds: 10 sitting straddle leg lifts (one leg at a time)  + 10 single leg weighted dead lifts
  • 3 rounds: wall-assisted handstand shoulder taps + 3 attempts unassisted static hand stand holds

Source: CrossFit mainsite + a nod to gymnastics drills and glute PT

Friday, April 3

“Warm up” – 20 minute Peleton interval run to stop feeling like a potato

For time: 100 single dumb bell clean and jerks, stop every minute to do 5 lateral dumb bell burpees

Cashout: 4 rounds

Source: Peleton + CompTrain Home

Thursday, April 2

Pre-mobility: All your parts

Warm-up:

  • 3 rounds of:
    • 10 jumping jacks
    • 10 single dumb bell dead lifts (5 each side)
    • 5 goblet squats
    • 5 inch worm w/ push up
  • 2 rounds: 30 secs on, 10 secs off
    • Dumb bell over head hold (R)
    • Dumb bell over head hold (L)
    • Bottom of squat with dumb bell
  • Then, warm up dumb bell snatches and thrusters

Workout: One time through. 50 reps of everything. 30 minute time cap.

  • Dead lift jumps
  • Sit ups
  • Single dumb bell snatch (switch every time)
  • Walking lunges
  • Single dumb bell push press (switch every 5)
  • Good morning (dumb bell in front or on back rack)
  • Single dumb bell thrusters (switch every 5)
  • Burpees
  • Double unders (sub 100 single unders, or 100 jumping toe taps on dumb bell)

Cashout: 3 times through

  • Side Plank (L) – 1:00 hold
  • Center Plak – 1:00 hold
  • Side Plank (R) -1:00 hold
  • 1:00 rest

Inspiration: “Filthy Fifty

Wednesday, April 1

“Deck of cards” with Eric

  • Spades = burpees
  • Club = V ups
  • Diamonds = shuttle runs
  • Hearts = lunges

Cashout = dinner

Tuesday, March 31

Mobility on your own: calves, hips, shoulders, hams

Warm-up: 3 rounds

  • 10 good mornings
  • 10 calf raises
  • 10 jumping jacks
  • 5 body weight lungesters
  • 5 inch worms with push up

AMRAP 20 mins:

  • 50 double unders
  • 20 single dumb bell lungester (front squat vs thruster)
  • 50 double unders
  • 20 single dumb bell devil presses

Core cashout: 4 rounds through :20 secs on, :10 off

  • Iron Crosses
  • V-ups
  • Hip Dips
  • Hollow Hold

(Demo of lungester and devil presses today – sorry, really qiuet)

Monday, March 30

AMRAP 20 mins:

  • 20 single arm dumb bell snatches
  • 50 double-unders
  • 5 wall walks
  • 200 m run

Then accessory work,  5 rounds of:

  • 5 strict pull ups
  • 10 supine toe touches

Sunday, March 29

Peleton interval run workout (“30 minute Intervals Run with Chase Tucker”):
3 rounds of 6 mins at 7-8 RPE, then 3 minutes at 2-3 RPE

Then accessory work of 4 rounds, every minute on the minute for 40 seconds:

  • Hollow hold
  • Single leg dumb bell dead lift (alternate between L and R each round)
  • Single arm dumb bell overhead  lunges (L)
  • Single arm dumb bell overhead lunges (R)

Equipment: single dumb bell
Source: Peleton mobile app + modification of Comptrain Home
Inspiration: Good weather day and recommendation from Sophia

Saturday, March 28

500 burpees. 6 burpees/minute.

Equipment: Something to entertain you while doing burpees for over an hour
Source: Sophia suggested 1000, but I’m not quite bored enough yet
Inspiration:  Time

Friday, March 27

Rest day. Light jog/walk with Eric, and mobility.

Thursday, March 26

(recommend doing some shoulder and hip mobility before)

Warmup:
3 rounds:

  • 10 good mornings
  • 10 shoulder taps
  • 10 air squats
  • 20 jumping jacks

For time, or AMRAP in 20 mins:

  • 2 single dumb bell man makers
  • 2 lateral burpee over dumb bell
  • 4 single dumb bell man makers
  • 4 lateral burpee over dumb bell
  • …..
  • 10 single dumb bell man makers
  • 10 lateral burpee over dumb bell

*single dumb bell man maker = bent over plank row with dumb bell (one each side) + dumb bell thruster (one each side)

Cashout: Tabata sit ups

Equipment: Single dumbbell
Source: Matching impetus of Comptrain home workout w/o pull ups
Inspiration:  Do a diff movement than you’ve done so far at home

Wednesday, March 25

On the minute for 20 mins:

  • :40 burpees
  • :40 double unders
  • :40 dumb bell snatches
  • :40 hand stand hold
  • :40 air squats

Equipment: Single dumbbell, jump rope
Source: Modification of  West Loop Crossfit
Inspiration:  Go at talking pace to take a break today

Tuesday, March 24
For Time:

  • 50 Double-Unders  + 10 lateral burpee over barbell + 10 weighted lunges
  • 50 Double-Unders + 10 lateral burpee over barbell + 20 weighted lunges
  • 50 Double-Unders + 10 lateral burpee over barbell + 30 weighted lunges
  • 50 Double-Unders + 10 lateral burpee over barbell + 40 weighted lunges
  • 50 Double-Unders +10 lateral burpee over barbell + 50 weighted lunges

Core cashout: Every minute on the minute for 8 minutes:
Alternate between :40 sec hand stand hold or plank (hands v. elbows) and :40 sec hollow rocks

Equipment: Single dumbbell (or weighted back pack), jump rope
Source: Modification of Comptrain + West Loop Crossfit
Inspiration:  Ana Luangxaysana hating on burpees

Monday, March 23

For time, 10 rounds:

  • 5 hand-release push ups
  • 10 dumbbell swings
  • 10 dumbbell push press (5 each side)
  • 15 air squats

Cash out, 5 rounds:

  • 10 m handstand walk
  • 5 pull ups

Equipment: Single dumbbell, pull up bar (whee!)
Source: Modification from South Loop Crossfit 

Sunday, March 22

For time, 5 Rounds 

  • 20 DB Hang Snatches
  • 25 DB Goblet Squats
  • 30 Sit-ups

Tabata (8 rounds of :20 on, :10 off) core cash out

  • Hollow Rocks
  • Glute Bridges
  • Super Mans
  • Flutter Kicks

Equipment: Single dumbbell
Source: Modification of West Loop Crossfit + Comptrain Home
Inspiration: Still excited that mail-order dumbbells arrived earlier than expected

Saturday, March 21

5 rounds:

Mel variation:

  • 1 min single arm dumbbell thrusters
  • 1 min single arm dumbbell clean and jerks
  • 1 min lateral jumps over dumbbell
  • 1 min single arm hang dumbbell snatches
  • 1 min burpees w/ push-up
  • 1 min rest

Eric variation: (no squats, no jumping)

  • 1 min single arm dumbbell push press
  • 1 min single arm dumbbell cleans
  • 1 min Bulgarian split squats
  • 1 min single arm dumbbell snatches
  • 1 min burpees w/ push-up
  • 1 min rest

Lex variation: (no press, no pull)

  • 1 min fast feet
  • 1 min Bulgarian split squats
  • 1 min single dumbbell deadlifts
  • 1 min jumping air squats
  • 1 min no push-up burpee
  • 1 min rest

Then, cash out with max effort plank

Equipment: Single dumbbell
Source: Modification of Comptrain Home
Inspiration: So excited that mail-order dumbbells arrived earlier than expected

Friday, March 20

8 rounds:

  • :45 seconds fast run
  • 1:15 jog
  • 1:00 walk

Then, for time:

10 – 9 – 8 – 7 – 6…….1 reps of

  • Burpee with strict push up
  • Russian twists
  • jumping squats

Equipment: Somewhere to run outside
Source: Street Parking Endurance + West Loop Crossfit

Thursday, March 19

Every minute on the minute for 8 minutes: Alternate between :40 sec hand stand hold and :40 sec hollow rocks

20 min AMRAP:

  • 10 burpees
  • 15 air squats
  • 20 sit ups

Cashout: Tabata double unders (:20 on, :10 off, for 8 rounds)

Source: West Loop Crossfit 
Equipment used: Jump rope, open wall for hand stands

Wednesday, March 18

For Time

  • 50 Air Squats
  • 10 Burpees
  • 40 Sit-Ups
  • 10 Burpees
  • 30 Lunges (alternating legs)
  • 10 Burpees
  • 20 Jumping Squats
  • 10 Burpees
  • 10 meter hand stand walk
  • 10 Burpees
  • 20 Jumping Squats
  • 10 Burpees
  • 30 Lunges (alternating legs)
  • 10 Burpees
  • 40 Sit-Ups
  • 10 Burpees
  • 50 Air Squats

Source: No equipment modification of “Fat Amy” workout.
Equipment used: Small strip of land to do handstand walks
Inspiration: Wendy Curry

Sunday, March 15

For time, 8 rounds:

  • 50 double unders
  • Run 100 m
  • 25 walking lunges
  • Run 100 m
  • 15 push ups
  • Run 100 m
  • 25 air squats
  • Run 100 m

Equipment used: Park for running, jump rope, yoga mat (jump rope on your yoga mat to prevent the rope from shredding)
Inspiration: Sunshine

Friday, March 13

For time

  • 2 burpees
  • Run 400 m
  • 4 burpees
  • Run 400 m
  • …. go up by 2 burpees each time
  • 20 burpees
  • Run 400 m

Equipment used: Park for running
Source: A workout I did with Kaitlin Munn a long time ago

Thursday, March 12

AMRAP, 40 minutes: Run outside

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