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InTheGym
Ev3ry 4 min x 5
Row 20/15 Cals
10 DB Power Snatches 90/60 (Advanced 100/70)
Max TTB in remaining time (Goal is 20)
*The only rest you get is the rest you earn
Rest 5-6min. And get ready for this finisher….
“DEATH BY BACK SQUAT” WITH 185/135
(ADVANCED 225/155)
1 Rep the first minute
2 Reps the second minute
3 Reps the third minute
… And so on until you fail.
Goal is more than 10 rounds. Try and get to 11 or more. There
is a rule here where if you get to the number with ANY time at
all, you have to at least try. So if you finish the previous set
with 2sec left, then you must try for the next set even if you
know you will fail.
AtHome
A.
Get as far as possible in 20min...
3 Rounds:
30 Push-Ups
30 Alt. DB Snatches
2 Rounds:
50 Sit-Ups (Anchor your foot under the DB handle)
50 DB Push Press
1 Rounds:
100 Air Squats
200 Double Unders
B.
"10 Days of Quarantine"
1 Burpee
2 V-Ups
3 Squat Jumps
4 Starfish Sit-Ups
5 Seconds of Handstand Hold or 15 sec DB OH hold
6 Plyo Lunges
7 Tricep Push-Ups
8 Mountain Climbers
9 Reverse Sit-Ups
10 walking Lunges
Complete the reps the same way you sing the 12 days of Christmas song. Start at 1, then 2-1, then 3-2-1, then 4-3-2-1 and so on until you complete the last round 10-9-8-7-6-5-4-3-2-1.
InTheGym
10MIN. AMRAP (65% OF 1RMS)
5 Power Cleans
5 Deadlifts
5 Bench Press
10MIN. AMRAP (75% OF 1RMS)
3 Power Cleans
3 Deadlifts
3 Bench Press
10MIN. AMRAP (85% OF 1RMS)
1 Power Cleans
1 Deadlifts
1 Bench Press
*3min Rest Between Sections
50-40-30-20-10
Push-Ups
1-1-1-1-1
bear crawl
AtHome
A.
For Time:
- Accumulate a 10min. Plank Hold
Every Time You Rest, Complete;
10 Alternating Pistols
15 Push-Ups
** Before start this, complete 50 Bodyweight Russian Twists as a one time "buy in."
Incase you're confused... You complete 50 russian twists, then try to chip away at a 10min. accumulated plank. Each time you rest from the plank, you must complete 1 round of 10 Alternating Pistols and 15 Push-Ups.
Pistol Demo:
https://www.youtube.com/watch?v=qDcniqddTeE
Need to scale? Squat on one leg to a chair and sit back up!
B.
5 Rounds:
25 DB Deadlifts 50/35s
20 Sit-Ups (anchored)
15 DB Bench Press
10 Toes-To-Bar
A butts & guts BURNER!
Floor press works just fine if you don't have access to a bench.
reverse sit ups or seated knee raises can sub for the toes to bar
InTheGym
4 SETS
8-10 Rep Overhead Reverse Lunge (HAP)
Rest 30sec. And then right into;
8 DB Bent Over Rows (HAP)
Rest 30sec. And then right into;
2min. of max cals on the assault bike
Rest 2-3min as needed.
Rest 8-10min as needed
10 SETS OF 10 REPS
Barbell Bicep Curls (add weight if you can, but
the bar will probably be fine.)
Rest exactly 1min. after each set.
OPTIONAL
1min. Plank (on your hands, not elbows)
With 45lb on your back.
Rest exactly 1min.
*Repeat for 4-5 sets
AtHome
A.
15min. of Straight Booty Work:
5min. of:
30sec. of DB Front Squats 45/30s
30sec. of Rest
immediately into;
5min. of:
30sec. of DB walking Lunges 45/30s
30sec. of Rest
immediately into;
5min. of:
30sec. of DB Hip Thrusts
30sec. of Rest
Then;
EMOM Until you fail...
1 Devil Press 45/30s
10 Air Squats
*Add 1 Devil Press each round
So... Round 2 looks like this...
2 Devil Press 45/30s
10 Air Squats
So... Round 3 looks like this...
3 Devil Press 45/30s
10 Air Squats
.... What can you get to?!
DB Hip Thrusts (Use 1 or both of your dumbbells. Place them on your hips and prop your back on something like a bench or box if you can. If you have nothing you can still pull it off, off the ground)
Lunges (Hold the DBs at your side)
B.
For Time:
10-9-8-7-6-5-4-3-2-1 Burpees
20-18-16-14-12-10-8-6-4-2 Chair Dips
30-27-24-21-18-15-12-9-6-3 Sit-Ups
Goes like this:
10 Burpees, 20 Chair Dips, 30 Sit-Ups
then;
9 Burpees, 18 Chair Dips, 27 Sit-Ups
... And so on..
InTheGym
EVERY 4 MINUTES X 5 ROUNDS
15/12 cal bike
1 round of DT 135/95
1 bear crawl
12 Deadlifts (155/105 lb); 9 Hang Power Cleans (155/105 lb); 6 Push Jerks (155/105 lb)
AtHome
A.
Metcon (Time)
In Teams of 2!
Have a friend nearby or get them on FaceTime or Zoom!
50 Rounds:
5 Air Squats
6 Jumping Lunges
7 Push-Ups
You must compete the entire round before your partner can go! You will both be doing 25 rounds each!
B.
30min. AMRAP:
10 Bench Press
400m Run
2 20m bear crawls
10 Burpees
20 Russian KB Swings
InTheGym
30min. AMRAP:
7 Bench Press 135/65lb
7 Cal Bike/row
7 American KB Swings 70/53
7 Cal Row/bike
7 Burpee Box Jump Overs 30/24"
7 Cal row/bike
*After Each Round Add 1 rep to each movement.Round 2 is 8 reps of everything.
AtHome
A.
20 ROUNDS:
30sec. of work
30sec. of rest
Here's what you're doing during that time:
21-18-15-12-9-6-3
DB Push Press 45/30s
Pull-Ups
Burpees
*You only get 30sec. to work, then you have to stop for 30sec. This goes on for 20min. If you finish the whole workout, go back up in reverse until the 20min. time cap hits.
B.
For Time:
250 Up Downs
EMOM 4 push-ups
Time CAP: 20min.
Video Demo:
https://www.youtube.com/watch?v=pUzd9bwrrZM