Minute to Win It
5 Rounds:
1 Minute Burpees
1 Minute Kettlebell Swings (70/50)
1 Minute Bike Calories
1 Minute Rest
Fit: 53/35
Dyn: 35/25, Frog Hops
Home Workout
Minute to Win It
5 Rounds:
1 Minute Burpees
1 Minute Russian Double Dumbbell Swings (50’s/35’s)
1 Minute Jumping Lunges
1 Minute Rest
*If you only have one DB do Single Russian DB Swings
Triple Play
AMRAP 20:
200 Meter Run, 3 Box Jumps, 3 Power Cleans
200 Meter Run, 6 Box Jumps, 6 Power Cleans
200 Meter Run, 9 Box Jumps, 9 Power Cleans
…
[Add 3 Box Jumps + Power Cleans Each Round]
RX: 135/95
Fit: 95/65, Step Ups
Dyn: 75/55
Home Workout
“Triple Play”
AMRAP 20:
200 Meter Run
3 Over-and-Back Hops Over Dumbbell
3 Double Dumbbell Power Cleans (50’s/35’s)
200 Meter Run
6 Over-and-Back Hops Over Dumbbell
6 Double Dumbbell Power Cleans (50’s/35’s)
…
[Add 3 Hops + Power Cleans Each Round]
*If you have 1 DB do Alt DB Power Cleans
Overhead Squat
*15min to Build to Heavy Set of 5
Jackie Legs
For Time:
1,000 Meter Row
30 Chest to Bar Pull-ups
50 Overhead Squats (75/55)
Fit: 55/45, Reg Pullups
Dyn: 45/35, Ring Rows, Front Squats
“Cement Mixer”
Every 3 Minutes x 7 Rounds:
400 Meter Run
12 Toes to Bar
Fit: Knees to Elbows
Dyn: V-Ups, 200m Run
“Oh Deere”
For Time:
50/35 Calorie Row
50/35 Calorie Assault Bike
20 Rower Pike Ups
50/35 Calorie Row
50/35 Calorie Assault Bike
20 Rower Pike Ups
50/35 Calorie Row
50/35 Calorie Assault Bike
Fit: V Ups
Dyn: 35/25 Cal for all movments, Sit-ups
Mobility
-Lower Back
-Lat (left)
-Lat (right)
-Hamstring (left)
-Hamstring (right)
-Quad (left)
-Quad (right)
Home Workout
“Oh Deere”
For Time:
50 Shuttle Runs [10 Meters]
200 Meter Farmers Carry (50’s/35’s)
1 min Side Plank (right)
1 min Side Plank (left)
1 min Front Plank
1 min Side Plank (right)
1 min Side Plank (left)
200 Meter Farmers Carry (50’s/35’s)
50 Shuttle Runs [10 Meters]
Mobility
-Lower Back
-Lat (left)
-Lat (right)
-Hamstring (left)
-Hamstring (right)
-Quad (left)
-Quad (right)
Pausing Push Jerks
EMOM x 8Rds
2 Pausing Push Jerks
*Pause for 2 sec at bottom of the catch
Slumber Party
2 Rounds For Time:
20 Push Jerks (135/95)
4 Rounds of “Cindy”
800 Meter Run
Fit: 95/65, Banded Pull-ups, Box Pushups
Dyn: 75/55, Ring Rows
Home Workout
“Slumber Party”
2 Rounds:
20 Double Dumbbell Push Jerks (50’s/35’s)
4 Rounds of “Cindy”
800 Meter Run
*If you only have one dumbbell do 20 Alt Dumbbell Push Jerks
*If you can’t do pullups/don’t have a pullup bar, do 10 Bent Over Rows (5 per arm)
Deadlift 5-4-3
*Build to Heavy Sets of 5-4-3
Deadbolt
AMRAP 15:
60 Double Unders
30/24 Calorie Row
15 Deadlifts (225/155)
Home Workout
Deadbolt
AMRAP 15:
40 Double Unders
20 Burpees
40 Double Unders
20 Double Dumbbell Deadlifts (50’s/35’s)
Stub Hub
21-15-9:
Toes to Bar
Power Snatches (95/65)
Directly Into…
9-15-21:
Calorie Assault Bike
Overhead Squats (95/65)
Fit: 75/55, Knees to Elbows
Dyn: 45/35 or Front Squats, V-Ups
“Stub Hub” [HOME]
40-30-20:
Sit-ups
Single Dumbbell Power Snatches (50/35)
Directly Into…
20-30-40:
Jumping Lunges
Dumbbell Goblet Squats (50/35)
*Switch Arms every 5 reps on db snatches
“Quarantine Glen”
For Time:
30 Clean and Jerks (135/95)
1 Mile Run
50 Pullups
1 Mile Run
100 Burpees
Pausing Front Squats
On the Minute x 8:
2 Pausing Front Squats (2 Seconds)
“Battleship”
5 Rounds For Time:
10 Front Squats (155/105)
20/15 Calorie Row
Fit: 135/95
Dyn: 95/65
