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
1 Comment
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 4/17/2020 0 Comments Workout At Home Saturday 200418We've got a fun, skill session workout planned for you this weekend. This one comes from our friend Oleksiy Torokhtiy. You have the choice to do the skill session on Saturday and REST Sunday, or REST Saturday and do the skill session on Sunday. Either way, be sure to have a full day of rest. Notes
For this workout you will need a PVC pipe or broom stick. This video is a follow along video. Once you hit play get ready to work. Workout at Home #3 / Jerk 00:14 - Split SQUAT 02:10 - Split SQUAT + PRESS 05:20 - PRESS + Jerk Drop BALANCE 07:55 - Push JERK (imitation) 10:20 - THRUSTER 14:35 - Reverse PLANK Oleksiy Torokhtiy is a Ukrainian weightlifter, Olympic champion in weightlifting (London, 2012), winner of European and world championships, participant of the Olympic Games (Beijing (2008) and London (2012), Merited Master of Sport, Vice-President of Weightlifting Federation of Ukraine. Post-graduate student of the Kharkiv Aviation Institute. Deputy head of the NOC athletes’ commission. 4/16/2020 2 Comments Workout At Home Friday 200417Grab 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 5 SETS (:50 ON / :10 OFF) Glute Bridge Hold* *Squeeze abs and glutes to hold top of the bridge Notes
FULL-BODY STRENGTH: Quality reps will go a long way with today's strength. Rest about 3-5 minutes before moving on to the Full-Body Sprint. FULL-BODY SPRINT: This conditioning workout is an all-out effort for each of these 3 AMRAPs with one minute of rest between each. WARM-UP AMRAP x 1 MINUTE Max Burpees -:30 Rest- AMRAP x 1 MINUTE Max Reverse Lunges -:30 Rest- AMRAP x 2 MINUTE :30 High Knees :30 Air Squats 4/15/2020 1 Comment Workout At Home Thursday 200416Grab 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. Goal in today's strength workout is to move slowly with control and feel each rep through the full range of motion. Rest 2-5 minutes before moving on to the Push x Pull Workout. PUSH x PULL WORKOUT: Pull-push-push-pull... What a great workout to balance both our pushing and pulling mechanics! Weight selection should allow for smooth movement and large rep sets within each minute. WARM-UP AMRAP x 5 MINUTES 20 Mountain Climbers 10 DB Upright Row 10 DB Strict Press 10 Air Squats 4/14/2020 2 Comments Workout At Home Wednesday 200415All 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.
FULL-BODY GRIND WORKOUT AMRAP x 25 MINUTES 400m Run 50 Double Unders* 50 Push-ups 50 Walking Lunges 400m Run 50 Double Unders* 50 Plank Shoulder Taps 50 Air Squats *Sub 50 singles (Score is Rounds + Reps) RECOVERY FLOW* 2:00 Slow Walk 3:00 Flow Yoga Stretching** *Nasal Breathing Only **Athlete Choice Notes
BODY WEIGHT PUMP: Welcome to Body Pump Wednesday! For both the tuck-up and air squat movements, ease into proper positions of each before picking up your pace. Keep those reps consistent and high quality. Rest about 3 minutes before moving on to the Full-Body Grind Workout. FULL-BODY GRIND: Today's metcon has a little variety for everyone! This longer AMRAP allows for you to chip away at each movement methodically. Maintain a 2-minute pace on the 400m runs. For the remaining movements, we're looking to get these done in 1-2 sets, no more than 3 sets. Break in sets should last no longer than a 3-5 seconds to shake out arms or legs. Can you get through 2 or more rounds? Stay strong, stay tough, and slay this workout! WARM-UP EMOM x 5 MINUTES 50 Single Unders into Max Lunges 4/13/2020 1 Comment Workout At Home Tuesday 200414Grab a couple of dumbbells, or an old backpack loaded 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: We start today with a great upper body strength session. Both movements here are meant to be done steady and under control. Choose a relatively moderate to moderate-heavy weight where you're able to work continuously for each of the 30-second segments. For the single-arm dumbbell floor press, keep wrist and elbow in line and back of the arm gently touching the ground. Then, press weight up extending your elbow. For the single-arm dumbbell bent over rows, keep your back flat and shoulders back while hinging at the hips. Then, pull weight towards your rib cage squeezing your back and shoulders blade tightly. Rest 2-5 minutes before moving on to the Push x Pull Workout. PUSH x PULL WORKOUT: Close out your strength workout with this double-fun double AMRAP metcon! We're looking to keep all transitions between movements fluid to maximize the amount of rounds and reps. You can choose to do the double dumbbell swings similar to Russian kettlebell swings, or swing to overhead like American swings to spice it up! Stay constant with the burpees. For the double dumbbell bent over rows, focus on squeezing both shoulder blades together while keeping your chest open, back flat, and tummy tightened. Rest 2 minutes then repeat! WARM-UP 5 SETS (:20 ON / :10 OFF)* MOVT 1 - Jumping Jacks MOVT 2 - Up-Downs *Both movements = 1 Set 4/12/2020 1 Comment Workout At Home Monday 200413Grab a couple of dumbbells, or an old backpack loaded 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.
FULL-BODY WORKOUT 15-MINUTE AMRAP 400m Run* 1 Round of DB Complex** *1:00 of Jump Rope + 1:00 Up-Downs, if unable to run **Complex is: 12 DB Deadlift 9 DB Hang Power Clean 6 DB Push Press (Score is Rounds & Reps) CORE FINISHER 5 SETS :30 Flutter Kicks :30 Superman Hold -Rest as Needed b/t Sets- Notes
FULL-BODY STRENGTH: Perform the reps as described, then rest the remainder of the minute until the top of the next minute. Options for cardio include mountain climbers, high-knees in place, jumping jacks, jump rope, row or bike. Rest about 3-5 minutes before moving on to the Full-Body Workout. FULL-BODY WORKOUT: Fight for as many rounds and reps as possible in this full-body conditioning workout. Goal is to complete the 400m run in 2-2:15, or less. If unable to run, you'll do 1:00 of jump rope plus 1:00 of up-downs. Then proceed to do the dumbbell complex. Complete the complex before starting the run/cardio again. WARM-UP AMRAP x 5 MINUTES 10 DB Deadlift :30 Plank 100m Run |
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