At-Home Workouts - Week of 2/15/2021
0. Recovery Sessions
10 Minutes of
Movement and Mobility
*Perform Each AM if you workout in the PM or vice versa.
Monday
1. MetCon
21-15-9 Reps FIT
Double DB/KB Squat Cleans (50s/35s/Heavy DBs)
Double DB/KB Push Jerks
Scaling and Equipment Substitutions:
21-15-9 Reps FIT Double DB/KB Squat Cleans (50s/35s/Heavy DBs)
Equipment Substitutions:
~15-12-9 Sandbag Squat Cleans (120/80/Medium SB)
~30-20-10 Double DB/KB Squat Cleans (35s/25s/Medium DBs)
~15-12-9 DB/KB One-arm Squat Cleans with Each Arm (50/35/Heavy DB)
~21-15-9 DB/KB/Ruck One-arm Squat Cleans with Each Arm (35/25/Medium DB)
21-15-9 Double DB/KB Push Jerks (50s/35s/Heavy DBs)
Equipment Substitutions:
~15-12-9 Sandbag Push Jerks (120/80/Medium SB)
~30-20-10 Double DB/KB Push Jerks (35s/25s/Medium DBs)
~15-12-9 DB/KB One-arm Push Jerks on Each Arm (50/35/Heavy DB)
~21-15-9 DB/KB/Ruck One-arm Push Jerks on Each Arm (35/25/Medium DB)
Tuesday
1. MetCon
5 x 2-Minute Rounds FIT (1-Minute Rest)
10 Lateral Push-up + Alternating DB/KB Renegade Rows (35/25/Medium DB)
6 Lateral Burpees
AMRAP Double Unders
Scaling and Equipment Substitutions:
10 Lateral Push-up + Alternating DB/KB Renegade Rows (35/25/Medium DB)
Fitness Level Scaling:
~No more than 20% of your Max Set of Push-ups Each Round
~Push-ups to Banded Push-ups to Knee Push-ups
Equipment Substitutions:
~6 Lateral Push-up + DB/KB Renegade Rows (50/35/Heavy DB)
~10 Lateral Push-ups over Sandbag + 10 Sandbag Bent-over Rows (120/80/Medium)
~10 Lateral Push-ups over Ruck + 5 Ruck One-arm Bent-over Rows
Fitness Level Scaling:
~Jump laterally (sideways) over something smaller or a line. Do not step over.
AMRAP Double Unders
Fitness Level Scaling:
~In 5 attempts, complete as many DUs as possible. Then, do single unders for the remaining time.
~High Bounding Jumps down to Jumping Jacks
Equipment Substitutions:
~Bounding Jumps onto very Small “Box”
~Bounding Box Jumps (24”/20”/Low)
~High Bounding Jumps
Friday
1. MetCon
30-20-10 Reps FIT
Double DB/KB Overhead Lunges (35s/25s/Medium DBs)
Toes-to-bars
AbMat Sit-ups
Scaling and Equipment Substitutions:
30-20-10 Double DB/KB Overhead Lunges (35s/25s/Medium DBs)
Equipment Substitutions:
~21-15-9 Double DB/KB Overhead Lunges (50s/35s/Heavy DBs)
~15-10-5 Kettlebell One-arm Overhead Lunges on Each Arm (70/53/Heavy KB)
~35-25-15 DB/KB One-arm Overhead Lunges (50/35/Medium DB)
~40-30-15 DB/KB/Ruck One-arm Overhead Lunges (35/25/Medium)
30-20-10 Toes-to-bars
Fitness Level Substitutions:
~TTB to Hanging Knee Raises to Anchored Leg Raises (Candlesticks)
Equipment Substitutions:
~Anchored Leg Raises (Candlesticks)
30-20-10 AbMat Sit-ups
Fitness Level Scaling:
~If you reach failure, move on.
Equipment Substitutions:
~Use a Rolled up Yoga Mat, Towel, or a Pillow to Place Under Your Back
~Sit-ups without anything are great too
Saturday
MetCon
"Dee" - Benchmark WOD
4 Rounds for Time
40 Air Squats
30 Hand-release Push-ups
20 Burpees
400m Run