Archives: At Home
Wednesday, April 21, 2021
A1. Dowel Muscle Clean/Dowel Power Clean/Dowel Hang Power Clean – 7/7/7 X 5 sets, rest 45-60s
A2. Hands At Ears Back Extensions – 15-20 reps X 5 sets, rest 45-60s
A3. Reverse Skipping – AMRAP in 90s X 5 sets, rest 45-60s
A4. Double Milk Jug Thrusters – AMRAP in 45s X 5 sets, rest 45-60s
A5. Hollow Rocks – 15-20 reps X 5 sets, rest 45-60s
Friday, March 26, 2021
21.3 and 21.4
Opens:
For total time:
15 front squats
30 toes-to-bars
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 bar muscle-ups
15 thrusters
Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.
95 lb. for the front squats and thrusters
Time cap: 15 min.
Then:
Complete the following complex for max load:
1 deadlift
1 clean
1 hang clean
1 jerk
Time begins immediately following the completion of 21.3.
Time cap: 7 min.
At Home:
For total time:
30 air squats
30 V-ups
30 thrusters
Then, rest 1 minute before continuing with:
30 air squats
30 dips
30 thrusters
Then, rest 1 minute before continuing with:
30 air squats
30 handstand push-ups
30 thrusters
Workout 21.4 begins 2 min. after completing or reaching the time cap for 21.3.
Use a stick or PVC pipe to complete the thrusters.
Perform the dips between two chairs.
Time cap: 15 min.
Then:
5-min. AMRAP
20 alternating single-leg squats
20 freestanding shoulder taps
Time begins exactly 2 min. after 21.3.
Thursday, March 11, 2021
A1. Double Milk Jug Squat Cleans – 10-20 reps X 5 sets, rest 0-60s
A2. Double Unders – 20-50 reps X 5 sets, rest 0-60s
A3. Burpees Over Milk Jug Dowel – 6-12 reps X 5 sets, rest 0-60s
A4. Dowel Power Snatch/Dowel Overhead Squat – ((5/5) X 2-3) X 5 sets, rest 0-60s
A5. Dowel Overhead V-ups – 6-12 reps X 5 sets, rest 0-60s
Thursday, March 4, 2021
Thursday, January 28, 2021
A1. Scarecrow Power Snatch (toes)/High Hang Power Snatch/Hang Squat Snatch – 5/5/5 X 5 sets, rest approx. 60s
A2. Straddle Single Leg Push-up – 10-16 reps X 5 sets, rest approx. 60s
A3. Gorilla Side Shuffle Sprint – 12 reps (10 ft.) X 5 sets, rest approx. 60s
A4. Headstand Knee Raises – 8-12 reps X 5 sets, rest approx. 60s
Thursday, January 21, 2021
Complete as you see fit for time:
Complete as you see fit for time:
100 Supine Dowel Rows
100 Alternating Opposite Hand to Foot V-ups
100 Double Milk Jug Overhead Squat Front Raise
100 Left Leg Forward/Reverse Hops Over Dowel
100 Right Leg Forward/Reverse Hops Over Dowel
100 Reverse Bridge Alternating Leg Raises