AT-HOME WORKOUTS
Monday
Mondays session will need a chair/box/couch for rear foot elevated split squat and a db/kb or odd object. Metcon is a buy in followed by max reps within 90 seconds followed by 30seconds rest repeating for 12mins. Changing movements each round completing 2 complete rounds by time cap
Warm Up
Warm-Up
2 Rounds
2 p/s lunge flow passing through downward dog
4 kossak Squats
6 Air squats
2 rounds
4 Thread the needle thoracic stretch
10 super man
2 Glute hamstring walkouts
Strength Circuit
Every 2mins for 5 Sets
8 p/s Rear Foot elevated split Squat
8 weighted squat jumps
*Each round, swap what leg you start with on split squat, try to use loading on both. If DB or KB is too heavy for split squat just complete as bodyweight
Metcon
Every 2 mins for 12 mins
*90sec work 30 sec rest
1) 12 SA thruster's + Max Sit ups
2) 12 SA ALT Squat Cleans + Max HR push ups
3) 12 kb/db Reverse lunges + Max Russian Swings or SA DB Russian (swap every 5 reps)
Variations
SA Thrusters - odd object thrusters - Squat jumps
SA ALT squat cleans - odd object squat cleans - kick sits
KB/DB reverse lunge - no load
Russian swings - body weight deadlift jumps
Stretch
Tuesday
Tuesdays session will again require a box/chair/low ledge and a db/kb/odd object. We have a 15min strength circuit, not for time but for quality and loading. Each rep count is per side for movements. Followed by a 10 round workout with a catch of completing 40 DU’s at the start of every 2nd minute including the 0:00 then continuing the rounds. Time cap is 20mins, if 40 DU’s is not a rep range that you can easily complete scale down to a rep range that you can complete unbroken. (20/30)
Warm-up
2 Rounds
3 p/s shoulder CARs
8 Wall Angles
8 Push plus with shoulder tap
20 sec plank
Strength Circuit
15mins for quality and rounds
6 p/s DB/kb strict press or push press
12 p/s Bent over Row
10 p/s side plank pulse
rest 45 seconds
Metcon
10 rounds for time
3 burpee box jump
6 Hang cleans
9 V-ups
* every 2 mins including the 0:00 stop and complete 40 DU's (scale to su or to 20DU’s)
CAP 20mins
Variation
BBJ - burpee through squat into jump
Hang clean - Odd object clean - reverse lunge
Mobility
Wednesday
Wednesday will need a DB/KB or oddobject/loaded backpack. We also have our first virtual pairs workout! Before the metcon starts you will need to choose a partner and double tap their screen to look them in place. This will allow you to watch them and communicate visually with them during the workout. Pairs workout today is a round for round 14AMRAP. One completes a full round then tags in their partner to complete a full round before tagging back.
Warm up
2 rounds
2 Hip CARS p/s
10 Superman
10 Fire hydrant
5 p/s drinking bird
Strength circuit
4 rounds
8 p/s Staggered step Romanian Deadlift
8 p/s Foot elevated single leg hip lift
Rest 60 seconds
Metcon
14AMRAP
Round 4 round with partner
10 SA OH Lunges (swap arms each round or every 5 reps)
10 DB/kb snatch
10 Kick sit's (both feet = 1 rep)
complete a full round then through the power of zoom tag your partner, they will complete their full round then tag you.
Variations
SA OH Lunge - Body weight lunge
DB/KB Snatch - Odd object ground to overhead
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 windmills. Followed by a long stretch session to look after the body.
Warm up
-Thoracic Flow
4 Flexion/extension of thoracic in downward dog
4 dive bomber
4 Twisting bears
4 Thoracic rotations in deep squat
4 w-vs
4 S-waves
10mins coach led skill/movement break down
Gymnastic Circuit
12EMOM
1) 40 sec box hand stand walk or handstand walk practice
2) 40 sec Hollow flutters
3) 4 KB/DB windmill p/s
4) Rest
Rest 3 mins
12EMOM
1) 30 sec Pike to headstand - (+ strict HSPU RX+)
2) 30 sec Plank lateral hip taps
3) 30 sec Arch pulse
Mobility
Friday
Friday’s session will require a db/kb or loaded backpack and a box or low surface. Our strength is active recovery, flow style 15AMRAP. Focus is on quality of movement above loading. The metcon is a 9min ladder in even numbers of power cleans, pistols and v-ups.
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
15min Flow For Quality
10 Alternating kossak squats
20 sec p/s Bent over row top hold + 10 reps
4 Jefferson curls (body weight or minimal load)
1 Complex p/s (TGU + 2 Strict press + TGD)
10 Wall Angles
Metcon
9AMRAP
2-4-6-8-10-12-14-16
DB/KB Power Clean
Pistol < Step up
V-up
Variations
DB/KB Power clean < odd object/ loaded backpack ground to overhead
Pistol < step up < single leg squat on box
Mobility
Saturday
Saturdays Session is a 5 round metcon of deadlifts, front squats and HSPU’s. Sandwidged between a buy in of 100 DU’s and a cash out of 100 Du’s. We will need our ropes, kb/dbs and a wall for HSPU’s. RX+ version is to complete the workout with dual DBs/KBs.
Warm up
2 rounds
5 Kang squats
2 P/s Lunge Flows through downward dog & dive bomber
1 Wall Walk to 5 shoulder shrugs
Movement specific warm up with coach
Metcon
For time
100 Du's
-into-
5 Rounds
10 DB/KB Deadlift
10 Db/KB Goblet. squats
10 HSPU
-into-
100 Du's
*RX+ 2x DB or KB.. Dual db deadlift - Dual db Squat
Cap 20 mins