AT-HOME WORKOUTS
Monday
Mondays session we will need a wall for wall sits and some loading, KB DB or BB. If you dont have any equipment then load a backpack. Metcon is 10AMRAP of 32 DU’s, 12 Hang SA Clusters with KB or DB - the hang should be taken from inside the legs to shoulder, through squat and press out overhead, and 8 burpees.
Warm Up
Warm-Up
2 Rounds
4 Bootstrap Squats
4 Deep Squat thoracic rotations
4 Shin box rotations
4 Shin box with extension (shin box bridge)
2 rounds
5 p/s thoracic opener on floor (book openers)
10 Deadbug
10 p/s single leg glute bridge
Strength Circuit
Every 2mins for 6 Sets
40 sec Wall Sit
20 sec Max Goblet squats
*Try holding KB/DB in the wall sit
Metcon
Metcon
10AMRAP
32 Du's
12 Hang SA clusters
8 Burpee's
Variations
Du's - Lateral line hops - imaginary Du's
Hang squat cleans - Loaded back pack squat clean from floor - Jumping lunges
Stretch
Tuesday
Tuesdays session will need your equipment or odd objects. We have a constantly moving strength circuit with no set rounds, if you have the ability you may push and complete more rounds in set time period (15mins). Metcon is a 8 min ladder in even numbers of push ups and per side DB/ KB snatch. For example 2 push ups, 2 snatch left arm, 2 snatch right arm then 4 push ups, 4 snatch left arm, 4 snatch right arm...
Warm-up
Warm-up
2 Rounds
3 Shoulder CARS P/S
4 Twisting Bear P/S
5 Down-dog Dive-bomber Push-up
2 rounds
10 Push plus
10 w-vs
15 sec hollow hold
Strength Circuit
15mins for quality and rounds
5-10 Strict HSPU
10 Bent over Row (single db/kb do reps per/side)
12 Russian twist
rest 30-45 seconds
Metcon
8AMRAP
2-4-6-8-10-12-14-16-18-20...
Push ups
Per/side Snatch (DB/KB)
Variation
Snatch- Ground to over head with odd object/ Backack x2
Mobility
Wednesday
Wednesdays program will need a box and KB/DB or loaded Backpack. We have Weighted step ups and hip thrusts into a 10 sec isometric hold at the top of our last rep. Metcon today is a 16AMRAP chipper, the weighted leg raise is a variationon TTB that we used on last thursdays gymnastic session. Here is a link to a video for demonstation ( https://www.youtube.com/watch?v=SHWXyMzC2WI )
Warm up
2 rounds
2 lunge flow per side
8 reverse lunges
10 Hollow Rocks
2 rounds
10 p/s Single leg hip thrust
15 p/s Fire hydrants ( try extending leg out and back in at the top of each rep)
Strength circuit
3 rounds
20 Weighted Box step ups
into
20 Loaded hip thrust + 10 sec hold
rest 45 secs
Load with KB/DB/BB or back pack on DL
Metcon
16AMRAP
40 goblet lunges
30 Weighted leg raise (TTB variation from thursday gymnatsics)
20 SA DB Clean
10 SA Devils press
Variations
Goblet lunges- Body weight lunges
Weighted leg raises - V-snaps
SA DB Clean - Back Pack jumping good morning
Devils press - Burpee with back pack
Thursday
Thursday’s Session is a double gymnastic EMOM with some challenging new core and arch progressions. Equipment needed is a KB/DB or loaded backpack for turkish get up. Followed by a long stretch session to look after the body.
Warm up
2 rounds
2 dive bomber + twisting bear
10 S- Waves
10 Arch Pulse
30sec per side wrist CARS
10 push plus
10mins coach led skill/movement break down
Gymnastic Circuit
12EMOM
1) Wall Walk + 30 sec chest 2 wall hold
2) 30 sec Alternating upper and lower pulse (upper pulse - lower pulse- alt)
3) 1-2 TGU per side
Rest 3 mins
12EMOM
1) 40 sec Pike to headstand - Or wall practice headstand
2) 30 sec alternating Arch lift (opposite sides lift up, alternating)
3) 30 sec box handstand walk (keep alternating directions each round or HS walk)
4) Rest
Mobility
Friday
Fridays session is active recovery flow mixed in with some isometric holds. The workout is a twist on the 2017 Crossfit open workout replacing db snatch with hang clean and jerks, this will be a challenging one to finish. If you have a lighter db or kb it may help you complete all work. In 2017 this finished 50 reps then 15 burpee box overs… if you enjoy a challenge.
Warm Up
2 rounds
3 Squat to stands
6 Internal knee drops in squat
6 Deep Squat thoracic Rotations
2 lunge flow per side
Strength Circuit
12min Flow For Quality
10 Alternating kossak squats
20 sec p/s Bent over row top hold (or 2 db/kb hold for 30 secs)
4 Jefferson curls (body weight or minimal load)
20 sec p/s SA Oh Carry or hold p/s (or 2 db/kb For 30 secs)
2 Dive bombers with thoracic bridge
Metcon
For time
10 Hang clean and press
15 burpee box jump/step up
20 Hang clean and press
15 burpee box jumps/step ups
30 Hang clean and press
15 burpee box jumps/step ups
40 Hang clean and press
15 burpee box jumps
Time cap 17 mins
Variations
No box- burpee through a squat with a jump
No KB/DB - Backpack hang snatch (2 arms)
Mobility
Saturday
Saturday sessions! This one is a big one to celebrate the slight drop in social restrictions. We will definitely need a pen and paper, write down the workout ahead of schedule to make sure you can follow. We have a 10 round workout but after every round we drop off the exercise we finished on. All the way down untill we complete just the first exercise! Scale progressions to allow you to move the whole time.
Warm up
2-3 rounds
3 p/s shoulder CARs
3 P/s lunge flow
10 Bird Dog
20/20/20 prone hold
10 S- Waves
Movement specific warm up
Metcon
For time Cap 25mins
10 Rounds dropping the last movement off after every round until just the first exercise remains.
2 HSPU <Pike HSPU
4 Renegade row/ SA row
6 pistols < single leg squat to box
8 HR push ups
10 Russian Swings
12 Russian twists
14 Du's
16 DB/KB deadlift
18 sit ups
20 Wall Balls/ Squat jumps
Flow =
RND1) 2,4,6,8,10,12,14,16,18,20
RND2) 2,4,6,8,10,12,14,16,18
RND3) 2,4,6,8,10,12,14,16
RND4) 2,4,6,8,10,12,14
.....
RND9) 2,4
RND10) 2