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At Home Workouts

24
Oct

SUNDAY

“Gas Pedal”For Time:15 Burpee Dumbbell Deadlifts (50’s/35’s)1,500 Meter Assault Bike12 Burpee Dumbbell Deadlifts (50’s/35’s)1,200 Meter Assault Bike9 Burpee Dumbbell Deadlifts (50’s/35’s)900 Meter Assault Bike6 Burpee...
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23
Oct

SATURDAY

“Pulse” 21 AMRAP12 Synchronized Goblet Back Step Lunges (70/55lb)40 Kettlebell Swings (70/55 lb)50 Wall Ball Shots (20/14 lb)100m Run (You Go, I Go) HOME GYM...
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22
Oct

FRIDAY

Death by Assault Bike EMOM For As Long As PossibleAscending Assault Bike calories*Start with 3 calories. Add 3 calories every minute until failure. “Kick, Push”...
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21
Oct

THURSDAY

“Spin Move” For Time:800 Meter Run 3 Rounds:50 Double Unders25 AbMat Sit-ups15 Push-ups 800 Meter Run 3 Rounds:50 Double Unders25 AbMat Sit-ups15 Push-ups 800 Meter...
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20
Oct

WEDNESDAY

Interval Weight Training 3 rounds5 Squat Snatches @ 70% (No touch & Go)Run 400m “Middle Management” For Time:40/30 Calorie Row30 S.A. Devils Press (50/35)40/30 Calorie...
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18
Oct

MONDAY

Interval Weight Training 3 rounds3 Thrusters @ 75%2:00 Max Row*Rest 2:00 Between Rounds “Down to Earth” 7 Rounds For Time:250 Meter Row7 Thrusters (95/65)7 Burpees
18
Oct

SUNDAY

OPEN GYM 1PM-2PM “Triple Crown” For Time:3,000 Meter Assault Bike30 Single Dumbbell Box Step-ups (70/50) (24″/20″)30 Power Cleans (135/95) HOME GYM For Time:1 Mile Run50...
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16
Oct

SATURDAY

“Another One” 21 AMRAPTeams of 215 Front Squats (75/55)12 Power Snatches (75/55)9 Lateral Barbell Burpees*Partner 1 completes full round then Partner 2 etc. HOME GYMOn...
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