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4/30/2020 1 Comment Workout At Home Friday 200501Happy May Day! And, it's Friday y'all...time to FLEX! Grab a couple of dumbbells, or an old backpack and load it with a few items wrapped in towels for weight. Adjust weight in the backpack as you see fit. Grab a neighbor or a friend and invite them to work out with you, and get moving! Don't forget to post your score in the comments.
CORE FINISHER EMOM x 5 MINUTES 10 DB Slides into Max Plank Notes
FULL-BODY STRENGTH: For 2:30 by five sets, you'll do 10 DB snatches and 10 renegade rows (each side counts as one rep), then rest for the remaining time repeating for four more rounds. In the DB snatches, set your stance about shoulder width apart and back flat. Aggressively opening your knees and hips to pull the weight up and overhead keeping both DBs close. In the DB renegade rows, maintain a flat back while squeezing legs and glutes to stay steady while driving the DB tight to your side. Do your best to avoid excessive torso rotation. Rest about 3-5 minutes before moving on to the Full-Body Sprint. FULL-BODY SPRINT: Look out weekend--here we come!! We've got two 7-minute AMRAPs with one minute of rest between each. It's an ascending rep scheme for both movements--2 devil's press and 10 mountain climbers, 4 devil's press and 20 mountain climbers, and so on. You'll start back at round one for the second AMRAP. Goal is to move smooth, stay steady, not sloppy, and then match or beat your rounds and reps for the second AMRAP. Whoa! Tell us how far you get on this one! WARM-UP EMOM x 5 MINUTES 5 Sit-Ups 10 Jumping Air Squats 30 Mountain Climbers
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4/29/2020 1 Comment Workout At Home Thursday 200430First things first... HAPPY BIRTHDAY COACH ART! Grab a couple of dumbbells, or an old backpack and load it with a few items wrapped in towels for weight. Adjust weight in the backpack as you see fit. Grab a neighbor or a friend and invite them to work out with you and just get moving! Don't forget -- post your score in the comments too!
Notes
PUSH x PULL STRENGTH: Take your time moving through both the floor press and the Romanian deadlifts in this strength workout. If you have lighter dumbbells, move with a 3-second tempo in each direction, up and down. If you have heavier dumbbells, feel free to use one and move at a steady pace throughout the range of motion. Rest 2-5 minutes before moving on to the Push x Pull Workout. PUSH x PULL WORKOUT: We get to pick up the speed a bit with this 15-minute conditioning workout. If unable to run, pick a cardio movement to do for 30 seconds--jumping jacks, jump rope, mountain climbers, etc. Focus on your posture in the air squats. We're looking to complete the first half in about 8-10 minutes. In the remaining time, finish off with the AMRAP. Feel the burn! WARM-UP 4 SETS :30 DB Strict Press :30 Goblet Squats Into, AMRAP x 1 MINUTE Max Alt. V-ups 4/28/2020 1 Comment Workout At Home Wednesday 200429All bodyweight exercises today! Grab a neighbor or a friend and invite them to work out with you and just get moving! Don't forget to post your score in the comments.
RECOVERY FLOW 2:00 Slow Walk 1:00 Saddle Stretch (R) 1:00 Saddle Stretch (L) 1:00 Childs Pose Notes
BODY WEIGHT PUMP: Get excited for this workout folks! We start off by getting some inversion practice, whether in a pike hold or handstand hold. In both, we're looking to keep straight arms, and a neutral head position. Handstand holds can be done facing towards or away from a wall. Instead of our usual mountain climbers where we tap the same side knee to same side elbow, take your knee across towards the opposite elbow. Work steady and get into a consistent rhythm. Finish each set with jumping lunges. Start slow if needed then add in the jump. Rest about 3 minutes before moving on to the Full-Body Grind Workout. FULL-BODY GRIND: A nice, long AMRAP! Make your body a machine today with each of these five movements. Grind it out! WARM-UP AMRAP x 5 MINUTES 12 Jumping Jacks 12 Lunges 12 Glute Bridge-Ups 4/27/2020 1 Comment Workout At Home Tuesday 200428Grab a couple of dumbbells, or an old backpack and load it with a few items wrapped in towels for weight. Adjust weight in the backpack as you see fit. Grab a neighbor or a friend and invite them to work out with you and just get moving!!! Don't forget to post your score in the comments.
Notes
PUSH x PULL STRENGTH: This is a great time to dial in two movements--the hang power clean and front squat. In each, feel the positions, use power from the legs and hip to move the weight. After completing 10 reps of each, you'll rest the remainder of the time before starting the next set. Range of motion for both should be PAIN FREE. Go heavy if you're able to maintain ideal positions. Rest about 3-5 minutes before moving on to the workout. PUSH x PULL WORKOUT: Gotta love these multiple AMRAPs! We have three 5-minute AMRAPs with 1-minute of rest between each. We're looking to increase the range of both the power cleans and deficit push-ups. Angle the DB heads down to tap the ground while keeping shoulders back, chest open in the power cleans. Think "tap-stand-jump-land." The DB deficit push-ups will also be a great challenge as you work on lowering your chest to the floor. These can be modified to be done without the dumbbells. Use this workout as an opportunity to practice your double unders and/or speedy singles. Get after it, y'all! WARM-UP EMOM x 2 MINUTES 30 Mountain Climbers into Max Plank Hold Into, EMOM x 3 MINUTES 10 High Knees 10 DB Deadlift 10 Bent Over Rows 4/26/2020 1 Comment Workout At Home Monday 200427Grab a couple of dumbbells, or an old backpack and load it with a few items wrapped in towels for weight. Adjust weight in the backpack as you see fit. Grab a neighbor or a friend and invite them to work out with you and just get moving!!! Don't forget to post your score in the comments.
Notes
FULL-BODY STRENGTH: In this strength EMOM, we'll be working on single-arm strength today, and we're looking to use a weight that you can do both the snatch and push press before resting the remainder of the minute. Use the power from your legs and hips to quickly drive the weight up and overhead. Rest about 3-5 minutes before moving on to the Full-Body Workout. FULL-BODY WORKOUT: This workout will definitely get you sweating! We have several weighted/unweighted movement combos with one minute of rest in-between. Identify a load for both the thrusters and sumo deadlifts where you could perform 10+ reps in a row, yet heavy enough to be challenging. Keep form solid and rep count consistent, and smash this workout with intention! Then, top your workout off with this tummy burning core finisher! WARM-UP ON A 5:00 RUNNING CLOCK 400m Run 10 DB Suitcase Lunges 10 DB Curl to Press 10 Up-Downs 4/23/2020 1 Comment Workout At Home Friday 200424Grab a couple of dumbbells, or an old backpack and load it with a few items wrapped in towels for weight. Adjust weight in the backpack as you see fit. Grab a neighbor or a friend and invite them to work out with you and just get moving!!! Don't forget to post your score in the comments.
CORE FINISHER AMRAP x 5 MINUTES 20 Plank Shoulder Taps 15 Tuck-ups 20 Deadbugs Notes
FULL-BODY STRENGTH: It's Flex Friday y'all! Perform as many quality reps as possible for each movement within each minute, then rest as needed before starting the next set. Use a moderate to heavy weight and record total reps. Rest about 3-5 minutes before moving on to the Full-Body Sprint. FULL-BODY SPRINT: It's full speed ahead for these 3 AMRAPs of up downs and DB hang power cleans that decrease in rep scheme per AMRAP. The up downs will get those hammies burning so make sure to jump tall when receiving the weight in the hang power cleans. Also note that you'll have 90 seconds of rest after the first AMRAP, then just one minute of rest after the second AMRAP. Flex on, friends! WARM-UP ON A 5:00 RUNNING CLOCK 200m Run 100 Single Unders 50 Mountain Climbers 40 Jumping Jacks 20 Hollow Rocks 4/23/2020 1 Comment Workout At Home Thursday 200423Grab a couple of dumbbells, or an old backpack and load it with a few items wrapped in towels for weight. Adjust weight in the backpack as you see fit. Grab a neighbor or a friend and invite them to work out with you and just get moving! Don't forget -- post your score in the comments too!
Notes
PUSH x PULL STRENGTH: It's Tempo Thursday. Move smoothly and see each rep through it's full range of motion. Rest 2-5 minutes before moving on to the Push x Pull Workout. PUSH x PULL WORKOUT: We have five 2-minute intervals of work for as many quality reps as possible. Hang on tight for as long as you can and if needed, break for short 3-5 seconds. Rest as needed before diving into the 5-minute EMOM of push-ups into plank hold. Challenge yourself! WARM-UP 5 SETS (:20 ON / :10 OFF)* MOVT 1 - DB Deadlift MOVT 2 - Burpees *Both movements = 1 Set 4/21/2020 1 Comment Workout At Home Wednesday 200422All bodyweight exercises today! Grab a neighbor or a friend and invite them to work out with you and just get moving! Don't forget to post your score in the comments.
Notes
BODY WEIGHT PUMP: We start off this EMOM with mountain climbers. You can touch your knees to your elbows, or land your feet outside of your hands for more of a leg stretch. Don't forget - left and right counts as one rep. Whether on your toes or knees, keep your body as rigid as possible in the push-ups. In the remaining seconds of each minute, hold the plank until the top of the next minute. Rest about 3 minutes before moving on to the Full-Body Grind Workout. FULL-BODY GRIND: Choose your own adventure with these 3 heart-racing EMOMs. For minute 1 of each EMOM, you can choose burpees or double-unders. Singles are okay, too. For minute 2, you can do either movement noted, or for funsies mix it up and do both! Go hard and get sweaty! WARM-UP AMRAP x 5 MINUTES 100m Run 10 Air Squats 10 Alt. Reverse Lunges RECOVERY FLOW 5:00 Flow Yoga or Stretching* *Athlete Choice 4/21/2020 1 Comment Workout At Home Tuesday 200421Grab a couple of dumbbells, or an old backpack and load it with a few items wrapped in towels for weight. Adjust weight in the backpack as you see fit. Grab a neighbor or a friend and invite them to work out with you and just get moving!!! Don't forget to post your score in the comments.
Notes
PUSH x PULL STRENGTH: Get your quads happy with today's strength workout. The goal here is to perform both movements without putting the dumbbells down. Select a relatively moderate-heavy to heavy weights. Rest about 3-5 minutes before moving on to the workout. PUSH x PULL WORKOUT: On a 15-minute running clock, today's workout starts with 5 minutes of a cardio exercise of your choice. At the 5-minute mark, you'll transition directly into a 10-minute AMRAP of dumbbell front squats and devil's presses. The rep scheme starts with 21 DB front squats then 9 devil's presses, 15 front squats then 9 devil's presses, and so on. After completing the third set of 9 devil's presses, start back at the top with 21 front squats until the clock ends. Enjoy! WARM-UP EMOM x 5 MINUTES 7 Push-ups into Max Mountain Climbers or Max Double Unders* *Athlete Choice for "Max" Rep Movement Start each minute with 7 push ups, then with remaining time in that minute perform athlete choice movement. 4/20/2020 2 Comments Workout At Home Monday 200420Grab a couple of dumbbells, or an old backpack and load it with a few items wrapped in towels for weight. Adjust weight in the backpack as you see fit. Grab a neighbor or a friend and invite them to work out with you and just get moving!!! Don't forget to post your score in the comments.
CORE FINISHER 2 SETS 1:00 Glute Bridge Hold :30 Single Leg Glute Bridges (L) :30 Single Leg Glute Bridges (R) -1:00 Rest b/t Sets- Notes
FULL-BODY STRENGTH: Goal for today's floor press is quality movement with a bit of speed. For the dumbbell curls, bend at the elbow and squeeze your bicep at the top. When holding the dumbbell overhead, keep an upright torso and rib cage down. Rest about 3-5 minutes before moving on to the Full-Body Sprint. FULL-BODY WORKOUT: Work on your coordination with these dumbbell hang snatches and get a good rhythm going. Choose a weight you can hang on to for both the hang snatches and push presses before transitioning to the jumping squats. Hang on and keep the pace today! WARM-UP AMRAP x 2 MINUTES 20 Jumping Jacks 10 Sit-Ups 5 Up-Downs -1:00 Rest- AMRAP x 2 MINUTES 20 Single Unders 10 Sit-Ups 5 Burpees |
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