2021/01/31 Workout of the Day
2021/01/31 Home Workout Warm-up EMOM 9:00 Minute 1: Jumping jacks Minute 2: 0:30/0:30 Bird dog Minute 3: 0:30/0:30 Side plank with rotation Metcon (AMRAP – Rounds) 5 Rounds 2:00 AMRAP 1 Power clean (185lbs/125lbs) 1 Box jump (24"/20") 2 Power cleans 2 Box jumps 3 Power cleans 3 Box jumps ….continue in this format 2:00 […]
2021/01/30 Workout of the Day
2021/01/30 Home Workout Warm-up Stretching Sequence 0:20 Standing toe touch + 0:20 sumo squat 0:20 Updog + 0:20 down dog 0:20 Left leg lunge + 0:20 right leg lunge 0:20 Updog + 0:30 down dog (0:15 right hand to left foot/0:15 left hand to right foot) 40 Jumping jacks 10 Push-ups 10 Air squats 100m […]
2021/01/29 Workout of the Day
2021/01/29 Home Workout Warm-up "Chan Warm-Up" (~10:00) 25 Jumping jacks 25 Front jumping jacks 10/10 Spiderman lunges 10/10 Lateral lunges Inchworm + push-ups (5, 4, 3, 2, 1 push-ups). 10/10 Speedskaters 10/10 Arm circles, forward/backward. 10 Arm pretzels 10/10 Shoulder rolls, forward/backward. 0:30/0:30 Lateral neck stretch 0:30/0:30 Posterior neck stretch 10/10 Wrist circles *At home […]
2021/01/28 Workout of the Day
2021/01/28 Home Workout Warm-up 3 Rounds 100 Single unders 100ft/100ft Single arm kettlebell overhead walk 7 ATY with plates *At home Use what you have, light weight for both. Dumbbells, kettlebells, backpack, change plates, etc. Metcon At home Limited equipment Every 3:00 for 5 sets 0:45 max rep dumbbell push jerks No equipment Every 3:00 […]
2021/01/27 Workout of the Day
2021/01/27 Home Workout Warm-up 3 Rounds 1:00 Jumping jacks 5 Inchworm + updog to down dog 10 Spiderman walk steps 10 Air squats *For the air squats: narrow stance on round 1, wide stance on round 2, and normal position on round 3. Metcon (AMRAP – Rounds and Reps) 10:00 AMRAP 10 Air squats 9 […]
2021/01/26 Workout of the Day
2021/01/26 Home Workout Warm-up 2 Rounds 1:30 Row or bike easy, or jump rope 10 Cossack squats, pause briefly in the bottom of each rep 10/10 Lying dynamic hamstring stretch 0:30 Reverse grip bar hang At home, substitute the bar hangs for a heavy object farmer hold. Skill and Build Up Metcon Barbell Overhead Reverse […]
2021/01/25 Workout of the Day
2021/01/25 Home Workout Warm-up "Modified Hinshaw Running Warm-up" 10yds Over the hurdle 10yds Knee to chest 10yds Figure 4 10yds Walking Samson stretch 10yds Toy soldiers 0:30 Sitting arm swings 0:30 Standing arm swings 10yds Toes out walk 10yds Toes in walk 10yds Walk on heels 10yds Walk on toes 10yds Walk on outside of […]
2021/01/24 Workout of the Day
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 Metcon Limited equipment Every 3:00 for 9:00 (3 sets) Max rep dumbbell push press No equipment 5 Explosive push press throws Use […]
2021/01/23 Workout of the Day
2021/01/23 Home Workout Warm-up Warm-up 2 Rounds 1:30 Jump rope or jumping jacks 10 PVC pass throughs 10 ATY with plates 10 Squat with feet together Skill and Build Up Warm-up 10 Hanging scap retratctions with pause 3 Top half strict pull-ups 3 Bottom half strict pull-ups 3 Strict pull-ups wenn eine Klimmzugstange vorhanden Metcon […]
2021/01/22 Workout of the Day
2021/01/22 General Warm-Up Warm-up 3:00 Run or jump rope at an easy pace Or :45 Jumping Jacks :15 Rest :45 Mountain Climber :15 Rest :45 Burpees :15 Rest Warm-up "Chan Warm-Up" 25 Jumping jacks 25 Front jumping jacks 10/10 Spiderman lunges 10/10 Lateral lunges Inchworm + push-ups (5, 4, 3, 2, 1 push-ups). 10/10 Speedskaters […]
