At-Home Workouts - Week of 3/15/2021
0. Recovery Sessions
10 Minutes of
Movement and Mobility
*Perform Each AM if you workout in the PM or vice versa.
Monday
1. MetCon
8:00 ARMAP
10 Double DB/KB Overhead Lunges (50s/35s/Heavy DBs)
50 Double Unders
Scaling and Equipment Substitutions:
10 Double DB/KB Overhead Lunges (50s/35s/Heavy DBs)
Equipment Substitutions:
~10 Sandbag Overhead Lunges (120/80/Medium SB)
~8 DB/KB One-arm Overhead Lunges on Each Arm (50s/35s/Heavy)
~12 DB/KB/Ruck One-arm Overhead Lunges on Each Arm (35s/25s/Medium)
Fitness Level Scaling:
~In 3 attempts, complete as many DUs as possible. Then, do single unders for the remaining time.
~50 Jumping Jacks
Equipment Substitutions:
~25 Bounding Jumps onto very Small “Box”
~12 Bounding Box Jumps (24”/20”/Low)
~50 Bounding Hops
2. Accessory Work
2 Hard* Sets on Each Leg
Double DB/KB Split Squats (50s/35s/Heavy DBs)
*Hard = 1-2 Reps Shy of Failure
Scaling and Equipment Substitutions:
Equipment Substitutions:
~Sandbag Back Rack Split Squats (120/80/Medium)
~Double DB/KB Split Squats (35s/25s/Medium)
~DB/KB One-arm Split Squats (50/35/Heavy)
~DB/KB/Ruck One-arm Split Squats (35/25/Medium)
Tuesday
1. MetCon
8-Minute AMRAP
6 Double DB/KB Push Press (50s/35s/Heavy DBs)
6 Double DB/KB Cleans
12 Lateral Burpees
12 Box Jumps (24"/20"/Low)
Scaling and Equipment Substitutions:
6 Double DB/KB Push Press (50s/35s/Heavy DBs)
Equipment Substitutions:
~9 Double DB/KB Push Presses (35s/25s/Medium)
~6 Sandbag Push Presses (120/80)
~6 DB/KB One-arm Push Presses on Each Arm (50/35/Heavy)
~9 DB/KB/Ruck One-arm Push Presses on Each Arm (35/25/Medium)
6 Double DB/KB Cleans (50s/35s/Heavy DBs)
Equipment Substitutions:
~9 Double DB/KB Cleans (35s/25s/Medium)
~6 Sandbag Cleans (120/80)
~6 DB/KB One-arm Cleans on Each Arm (50/35/Heavy)
~9 DB/KB/Ruck One-arm Cleans on Each Arm (35/25/Medium)
Fitness Level Scaling:
~Jump laterally (sideways) over something smaller or a line. Do not step over.
12 Box Jumps (24"/20"/Low)
Equipment Substitution:
~24 Bounding Jumps to Very Low Box
~12 x (Jump + Lunge)
2. Accessory Work
3 Hard* Sets
DB/KB Lateral Push-up + Renegade Row (As Heavy As Possible)
*Hard = 1-2 Reps Shy of Failure
Scaling and Equipment Substitutions:
Equipment Substitutions:
3 Hard Super Sets
a. Lateral Push-ups on Sandbag
b. Sandbag Bent-over Rows (120/80/Medium)
Friday
1. MetCon
10-Minutes FIT
6 Double DB/KB Thrusters (50s/35s/Heavy DBs)
3 Strict Pull-ups
Scaling and Equipment Substitutions:
6 Double DB/KB Thrusters (50s/35s/Heavy DBs)
Equipment Substitutions:
~6 Sandbag Thrusters (120/80/Medium SB)
~10 Double DB/KB Thrusters (35s/25s/Medium DBs)
~6 DB/KB One-arm Thrusters on Each Arm (50/35/Heavy DB)
~9 DB/KB/Ruck One-arm Thrusters on Each Arm (35/25/Medium DB)
Fitness Level Scaling:
~Number of Pull-ups Each Round Should Not Exceed 30% of a Max Set
~Pull-ups to Banded Pull-ups to Jumping Pull-ups to Ring Rows
Equipment Substitutions:
~3 Sandbag 90-Degree Bent-over Rows (120/80/Medium SB)
~3 Double DB/KB 90-Degree Bent-over Rows (50s/35s/Heavy DBs)
~5 Double DB/KB 90-Degree Bent-over Rows (35s/25s/Medium DBs)
~3 DB/KB One-arm 90-Degree Bent-over Rows on Each Arm (50/35/Heavy DB)
~5 DB/KB/Ruck One-arm 90-Degree Bent-over Rows on Each Arm (35/25/Medium DB)
Saturday
MetCon
50-40-30 Reps FIT
Jumping Lunges
Push-ups
Sit ups