Modification for home workout with Dumbbells “Lumberjack” 2 rounds for time: 12 Burpees 12 Single arm Thrusters (6 each side) 12 Burpees 12 Power Snatch (6 each side) 12 Burpees 12 Push Jerks (6 each side) 12 Burpees 12 Squat Cleans 12 Burpees 12 Overhead walking lunges Recovery Stretch
Active recovery Yoga or hike Try and get outside for some fresh air and sunshine
Modified for home workout with Dumbbells EMOM x 10min (both in the same min) 8 Alt. DB Snatches 45/30 8 Burpees Rest 5min. EMOM x 15min Minute 1.) As many Renegade Rows as possible 35/20s Minute 2.) As many push-ups as possible Minute 3.) Rest *No rest. Try and stop about 15-20sec. before the [...]
20min. AMRAP: 10 DB Push press (5 each arm) 10 DB Swings (5 each arm) 10 Box jumps (find something about 20-24 inches high) 5 min rest Countdown Bi/tri With same set of DB’s #25/20 10 Bicep Curls 10 Overhead tricep extensions 9 of each, 8 of each, 7, 6, 5, 4, 3, 2, 1 [...]
Rest/active recovery Recovery Stretch
30 Minute Hitter The perfect workout to prime the whole body and be as efficient as possible. Mix of running, pushing and pulling You’ll get 1 mile of running in as active recovery When is the best time to do this? Home gym or when traveling to jumpstart metabolism and build muscle endurance. 1 Pair [...]
Options to sub out with DB’s for home workout Metcon 0-5min 45/30 Cal Assault Bike OR 500 Row Max DB Hammer Curls in remaining time. 5-10min AMRAP: 10 Bench Press 135/95lb. 20 American KB Swings 53/35lb. 10-15min Row 500m (or 50 resistance band pulls) Max DB Tricep extension in remaining time. 15-20min AMRAP: 10 Bench [...]
Options to sub out with DB’s for homeworkout Major: Legs, Back Minor: core Warmup 30/20/10 cal on rower (or use resistance bands) 30/20/10 Reps wall ball 30/20/10 push-ups Ex. 3 rounds, 1st round 30 of each, 2nd 20, 3rd 10 2 min rest 10 Minute AMRAP 10 deadlifts #185/135 10 shoulder press w/ Medium heavy [...]
Rest or active recovery Get outside if you can for fresh air and some steps Recovery stretch
Major: chest, back Minor: Arms, core Anaerobic warmup to wakeup nervous system 30 Second jump rope 5 Burpee to box jump 5 Ball slams, bent over chest pass into the ground 2 Rounds Into.. Superset 1 Incline Press Drop Set 5-10-15 Ex. Three 25# plates (195) for 5 Two 25# plates (145) for 10 One [...]
Major: Legs and Back Minor: cardio & Core Warmup: mobility and build to heavy 5RM Squat 4 Rounds 5 Squats at 80% 5 pull-ups with 3second eccentric lower Rest 1 minute 3 min rest SQ Clean & Row Superset Pick the same DB’s for both moves Use the bench for squat cleans and rows Go [...]
Active recovery Find something in level 2 for 30-60 minute range with low-moderate stress level Mobility routine
