At-Home Workouts - Week of 3/8/2021
0. Recovery Sessions
10 Minutes of
Movement and Mobility
*Perform Each AM if you workout in the PM or vice versa.
Monday
1. MetCon
5 Rounds FIT
5 Double DB/KB Devil’s Presses (50s/35s/Heavy DBs)
5 Double DB/KB Front Squats
50m Double DB/KB Farmer’s Carry
*To estimate 50m, take 50 generously large steps.
Scaling and Equipment Substitutions:
5 Double DB/KB Devil’s Presses (50s/35s/Heavy DBs)
Equipment Substitutions:
~7 Double DB/KB Devil’s Presses (35s/25s/Medium)
~8 DB/KB One-arm Devil’s Presses Alternating Arms Each Rep (50/35/Heavy)
~10 DB/KB One-arm Devil’s Presses Alternating Arms Each Rep (35/25/Medium)
~10 Ruck Devil’s Presses
5 Double DB/KB Front Squats (50s/35s/Heavy DBs)
Equipment Substitutions:
~5 Sandbag Front Squats (120/80/Medium)
~8 Double DB/KB Front Squats (35s/25s/Medium)
~10 DB/KB One-arm Front Squats Alternating Arms Each Round (50/35/Heavy)
~15 DB/KB One-arm Front Squats Alternating Arms Each Round (35/25/Medium)
~15 Ruck Front Squats
50m Double DB/KB Farmer’s Carry (50s/35s/Heavy DBs)
Equipment Substitutions:
~50m Sandbag Farmer’s Carry (120/80/Medium)
~70m Double DB/KB Farmer’s Carry (35s/25s/Medium)
~85m DB/KB One-arm Farmer’s Carry (50/35/Heavy)
~100m DB/KB/Ruck One-arm Farmer’s Carry (35/25/Medium)
2. Accessory Work
2 Hard* Sets on Each Leg
Double DB/KB Split Squats (50s/35s/Heavy DBs)
*Hard = 2-3 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
“Kettlebell Elizabeth”
30-20-10
Kettlebell Swings (70/53/Heavy)
Push-ups
Scaling and Equipment Substitutions:
30-20-10 Kettlebell Swings (70/53/Heavy)
Equipment Substitutions:
~45-30-15 Kettlebell Swings (53/35/Medium KB)
~30-20-10 DB Alternating One-arm Snatches (50/35/Heavy DB)
~45-30-15 DB Alternating Snatches (35/25/Medium)
~15-10-5 Ruck Hang Squat Cleans on Each Arm
30-20-10 Push-ups
Fitness Level Scaling:
~Not more than 100% of your Max PR Set of Push-ups for the first round. Adjust the 2nd and 3rd round reps accordingly.
~Push-ups to Banded Push-ups to Knee Push-ups
2. Accessory Work
3 Hard* Sets
DB/KB Lateral Push-up + Renegade Row (As Heavy As Possible)
*Hard = 2-3 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
5 Rounds for Intensity and Technique (FIT)
5 Strict Chin-ups
10 Push Presses (50s/35s/Heavy)
50 Double Unders
Scaling and Equipment Substitutions:
10 Push Presses (50s/35s/Heavy DBs)
Equipment Substitutions:
~10 Sandbag Push Presses (120/80/Medium)
~15 Double DB/KB Push Presses (35s/25s/Medium)
~10 DB/KB One-arm Push Presses on Each Arm (50/35/Heavy)
~15 DB/KB/Ruck One-arm Push Presses on Each Arm (35/25/Medium)
Fitness Level Scaling:
~1 Attempt at Double Unders, then do Single Unders
~100% High Bounding Jumps down to Jumping Jacks
Equipment Substitutions:
~Bounding Jumps onto very Small “Box”
~Bounding Box Jumps (24”/20”/Low)
~High Bounding Jumps
Fitness Level Scaling:
~Not more than 100% of your PR max set each round.
~Strict Chin-ups to Banded Chin-ups to Ring Rows Equipment Substitutions:
~5 Double DB/KB Bicep Curls (50s/35s/Heavy)
~8 Double DB/KB Bicep Curls (35s/25s/Medium)
~5 DB/KB Bicep Curls on Each Arm (50/35/Heavy)
~8 DB/KB Bicep Curls on Each Arm (35/25/Medium)
~8 Ruck Bicep Curls on Each Arm
Saturday
MetCon
15-Minute AMRAP FIT
10-20-30-(+10)
Burpees
Air Squats