MONDAY, MAR 16
STRENGTH
3 working sets:
2 front squats + 4 back squats
You will perform front squats and back squats with the same weight/bar for each set. Start with the 2 front squats, rack it, then immediately perform 4 back squats.
Goal: heavier than the 3+6 from last week
METCON – DB Thruster, Sit-ups (ROUNDS + REPS)
AMRAP 10:
20 single arm DB thrusters (50/35)
20 abmat sit-ups (or 16 GHD)
AT HOME WORKOUT
WITH EQUIPMENT
AMRAP 15:
20 single arm DB thrusters
20 sit-ups
200m run
WITHOUT EQUIPMENT
AMRAP 15:
20 jumping squats
20 sit-ups
200m run
Not sure how far 200m is at your house? Follow the link below for info on how to measure distance in google maps:
https://support.google.com/maps/answer/1628031?hl=en&ref_topic=3093390
TUESDAY, MAR 17
STRENGTH
Jerk Complex
Push Press + Push Jerk
(1+2)
15 minutes to build to a heavy set. The notation of (1+2) means to perform 1 push press and 2 push jerk.
METCON
For time:
21-15-9-15-21
Calories
Shoulder-to-overhead (135/95)
AT HOME WORKOUT
A. BARBELL
21-15-9-15-21
Burpees-over-barbell
Shoulder-to-overhead (135/95)
B. DB/KB
20-16-12-16-20
Burpees-over-DB/KB
Single arm DB/KB hang clean and jerk
C. NO EQUIPMENT
21-15-9-15-21
Strict burpee (burpee with strict push-up)
200m run after each set
Record your time and what version you did any modifications you had to make!
WEDNESDAY, MAR 18
GYM WORKOUT
METCON
EMOM 20:
Min 1 – 4 strict pull-ups + 8 kipping pull-ups
Min 2 – 12 box jumps (24/20)
Min 3 – 12 hang power cleans (135/95)
Min 4 – Rest
Scale the reps/weight to ensure you finish the work in 45 seconds or less each round.
AT HOME WORKOUT – Limited Equipment
Perform the workout per above, with the following modifications depending on equipment:
No pull-up bar?
a. Barbell bent over rows
b. DB/DB bent over rows
Adjust reps as needed based on the weights you have.
No plyo box?
a. Jumping lunges
b. Only jump/step onto another apparatus that is sturdy. Suggest step-ups if you are unsure.
No barbell?
a. DB/DB high pulls
b. Sandbag over shoulder
Adjust reps as needed based on the weights you have.
AT HOME WORKOUT – No Equipment
EMOM 18,
0:30 work / 0:30 rest:
Min 1 – Jumping lunges
Min 2 – Plank
Min 3 – Step-ups
For the step-ups, be sure you using something that is sturdy and can support your weight.
THURSDAY, MAR 19
LIMITED EQUIPMENT
A. DB/KB VERSION
AMRAP 15:
10 deadlift
25m carry (down)
10 deadlift
25m carry (back)
8 handstand push-ups
40 double unders
For the deadlift…
a. If possible, use (2) DBs/KBs.
b. If using a single DB, you may perform single leg deadlifts (5 per side).
B. SANDBAG VERSION
AMRAP 15:
5 sandbag to shoulder
25m sandbag carry, bearhug (down)
5 sandbag to shoulder
25m sandbag carry, bearhug (back)
8 handstand push-ups
40 double unders
Handstand push-ups modifications…
a. 30 second handstand hold
b. Hand release push-ups
NO EQUIPMENT
AMRAP 15:
20 reverse lunges, alt leg
100m run (down)
20 reverse lunges, alt leg
100m run (back)
8 handstand push-ups
40 lateral hops (over a small object)
Handstand push-ups modifications…
a. 30 second handstand hold
b. Hand release push-ups
FRIDAY, MAR 20
LIMITED EQUIPMENT
Every 4:00 x 4:
300m run (~1:30 of running)
20 sit-ups
20 goblet squats
Rest in time remaining of the 4:00 window
Goal: sub 3:00 each round…scale as needed to get there
Have a barbell? Perform lightweight front squats.
NO EQUIPMENT
Every 4:00 x 4:
300m run (~1:30 of running)
20 sit-ups
20 jumping squats
Rest in time remaining of the 4:00 window
Goal: sub 3:00 each round…scale as needed to get there
FINISHER
For 6:00, 0:20 work / 0:10 rest (tabata style),
alternating intervals of:
Wall sit
Hollow rocks
Want to make the wall sit more interesting? Perform with a KB or DB in the goblet position.