let’s try and stay involved with each other by posting times, pictures, videos of us doing our at home workouts on our Facebook page or on your Instagram. Tag #evolvealwaysathomewods also some gyms are starting to tag #healthmattersjan18 to keep up the fight against the closers and fight for our health!
Monday
DB/KB pick up 830-1030am and 330-530pm
3 sets each one for time
25 Push ups
50 Air Squats
100 Double Unders (80 jumping jacks)
50 Air Squats
25 Push ups
Rest 3 min
Tuesday
A) Pause Single Leg Romanian Deadlift 4×8 / leg
rest 60 sec between each leg
pause for 4 sec at deepest hinge under control
if you don’t have a DB/KB yet grab an object from around the house
B) Soup Can YTWA’s 5×5
Do as we would in the gym with light plates
C) 20 Hollow Rocks into 20 Step ups to chair or something around the house rest 60 sec x5
Wednesday
Buy in – EA Warm up (as much as you can do)
A) Elevated Heal Goblet Squats 5×20 rest 60-90 seconds between
*if not DB or KB get creative and let’s see what you use!!
Metcon – 8 min AMRAP
2,4,6,8…….until time cap of
Burpees and Alternating Vsnaps
rest 4 min
start from where you finished and go back down to zero for time!
Thursday
Buy in – 50 Inch worms (no push up just out to a nice plank)
A) DB Strict Press – 5 x 8-12 Reps (controlled negatives)
*rest 60 seconds after done both arms
B) DB Bent over Row 5×8-12 reps tempo @31×5
*tempo is 3 down , 1 bottom, fast up , 5 top!
*rest 60 seconds after done both arms
C) Russian Twist 4×30-40
must stay unbroken and rest as needed
Friday
EMOMx30
1)8-10 Burpees
2)12 Right Arm SA DB Push Jerk
3) 12 Left Arm SA DB Push Jerk
4) 15-20 Jump Squats (get some air!)
5) 30 sec each side – side plank
6) rest
Buy out – Shovel Snow!
