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Keep up the hard work at home! The Open is coming! Registration is now open!
Monday
Buy in – 3 Rounds
10 Alternating lunge to elbow touch
5 inch worms
Metcon
4 Sets
300m Run or 100 Toe taps
15 Box jumps or Tuck jumps
20 Step back lunges
rest 1:30 between sets
Accessory – 3 sets:
21 Glute Bridges
7 per leg Split stance lunge (elevated back leg)
7 1&1/4 goblet squats
Bonus stretch
1:30 pigeon each side
1:00 seated QL stretch
Tuesday
Warm up – 3 Rounds
12 Big arm circles each way
6 lunge elbow to the floor
12 Glute bridge
A) 21 EMOM
- Bulgarian Split Squat 8 each leg
- Single Leg Glute Bridge 10 each leg
- 5-10 Strict Pull ups or 10 Single arm object row
Accessory – 3 sets
20 Superman pulses
10 Deadbugs
:30 sec side plank each side
Buyout stretch
1:00 seal stretch
1:00 seated forward fold
1:00 Butterfly Stretch
Wednesday Last day of at home workouts!!!
Warm up – 3 rounds
30 Jumping Jacks
10 Cossack Squats
Metcon – For time
100 Line Hops
40 Air Squats
2 min rest
80 Line Hops
30 Air Squats
2 min rest
60 Line Hops
20 Air Squats
2 min rest
40 Line Hops
10 Air Squats
Accessory
3 sets
6 Lateral Step ups
12 Hammer Curls each side
Buyout stretch
2 min couch stretch each side
Thursday Back In The Gym!!!
Buy in – 3 Rounds
1:00 Row or Ski / 12 GOBLET squats / :30 sec supinated hang / 5 strict Pull ups
A) Back Squat 5×5 between 50-60%
* keep it light
Metcon – 5 Rounds for time
300/250m row
20 Alternating DB Snatch (50/35)
30 sec Hang From Pull up bar
Rest 1 min
Friday
Buy in EA Warm Up
A) Clean Pull + Hang Power Clean + Power Clean + 2x Power Jerk *build to a moderate load in 5-6 sets
Metcon – 4 Rounds for time
10 DB OH lunge
10 DB Step ups
10 Strict HSPU
20 HS Shoulder taps
*single DB (50/35)
shoulder taps can be done with feet on the box if you can’t against the wall
Saturday
Pick your poison from the week!
January 17, 2022
