At-Home Workouts - Week of 3/29/2021
0. Recovery Sessions
10 Minutes of
Movement and Mobility
*Perform Each AM if you workout in the PM or vice versa.
Monday
1. Stability
Lunge Progressions
-Lunge
-Toe
-Knee
2. MetCon
5 Rounds FIT
400m Run
16 Double DB/KB Overhead Lunges (50s/35s/Heavy DBs)
Scaling and Equipment Substitutions:
400m Run
Fitness Level Scaling:
7:30 - 10:00 Best Mile: 300m
10:00+ Best Mile: 200m
16 Double DB/KB Overhead Lunges (50s/35s/Heavy DBs)
Equipment Substitutions
~22 Double DB/KB Overhead Lunges (35s/25s/Medium DBs)
~16 Sandbag Overhead Lunges (120/80/Medium SB)
~12 DB/KB One-arm Overhead Lunges on Each Arm (50s/35s/Heavy)
~16 DB/KB/Ruck One-arm Overhead Lunges on Each Arm (35s/25s/Medium)
Tuesday
1. Prep
45-Second DB/KB One-arm Shoulder Distraction on Each Arm
45-Second DB/KB One-arm Floor Presses on Each Arm
2. MetCon
40-30-20 Reps FIT
DB Alternating One-arm Snatches (50/35/Heavy DB)
Push-ups
Scaling and Equipment Substitutions:
40-30-20 DB Alternating One-arm Snatches (50/35/Heavy DB)
Equipment Substitutions:
~60-45-30 DB/KB Alternating Snatches (35/25/Medium DB)
~25-20-15 Ruck Snatches on Each Arm
40-30-20 Push-ups
Fitness Level Scaling:
~Not more than 100% of your Max Set of Push-ups on your First Round
~Push-ups to Banded Push-ups to Knee Push-ups
3. Accessory
2 x Hard Sets on Each Side
Strict Press with Foot Up on Box/Chair (Medium DB/KB)
Friday
1. Stability
Y-Balance (Bodyweight Only)
Work through each of the 4 positions twice with a 5 second hold at your lowest, best position.
2. MetCon
7 Rounds FIT
7 Double DB/KB Front Squats (50s/35s/Heavy DBs)
7 Pull-ups
Scaling and Equipment Substitutions:
7 Double DB/KB Front Squats (50s/35s/Heavy DBs)
Equipment Substitutions:
~10 Double DB/KB Front Squats (35s/25s/Medium)
~6 DB/KB One-arm Front Squats with Each Arm (50/35/Heavy)
~9 DB/KB/Ruck One-arm Front Squats with Each Arm (35/25/Medium)
7 Pull-ups
Fitness Level Scaling:
~Number of Pull-ups Each Round Should Not Exceed 25% of a Max Set
~Pull-ups to Banded Pull-ups to Jumping Pull-ups to Ring Rows
Equipment Substitutions:
~6 Double DB/KB 90-Degree Bent-over Rows (50s/35s/Heavy)
~9 Double DB/KB 90-Degree Bent-over Rows (35s/25s/Medium)
~6 Sandbag Bent-over Rows (120/80)
~6 DB/KB One-arm 90-Degree Bent-over Rows on Each Arm (50/35/Heavy)
~9 DB/KB/Ruck One-arm 90-Degree Bent-over Rows on Each Arm (35/25/Medium)