2021/01/24
Home Workout
Warm-up
Warm-up
EMOM 9:00
Minute 1- Rope jump or Jumping Jacks
Minute 2- Push-up to down dog, pause 0:03 in the down dog position
Minute 3- Plate overhead reverse lunges
Minute 1- Rope jump or Jumping Jacks
Minute 2- Push-up to down dog, pause 0:03 in the down dog position
Minute 3- Plate overhead reverse lunges
Metcon
Limited equipment
Every 3:00 for 9:00 (3 sets)
Max rep dumbbell push press
Every 3:00 for 9:00 (3 sets)
Max rep dumbbell push press
No equipment
5 Explosive push press throws
Use a medicine ball, pack, bag, or rock.
Metcon
Limited equipment
In as few sets as possible
100 Dumbbell floor press
*Every time you break do 15 v-ups. If the only set of dumbbells you have is light do a band resisted dumbbell floor press.
In as few sets as possible
100 Dumbbell floor press
*Every time you break do 15 v-ups. If the only set of dumbbells you have is light do a band resisted dumbbell floor press.
No equipment
3 Rounds For time
50 Bag/pack floor presses or banded bag floor press
25 V-ups
This workout assumes that the bag is light. If the bag is heavy, decrease the reps.
If no bag/pack is available do:
In as few sets as possible
100 Perfect Push-ups
*Every time your break do 10 V-ups
Dumbbell Floor Press:
Warm-up
2 Rounds
0:45/0:45 Samson stretch
0:45/0:45 Prone pec stretch
0:45/0:45 Samson stretch
0:45/0:45 Prone pec stretch
