March 30, 2020 Monday
Calf Stretch 4x 10 secs Rest as needed between sets.View Results
March 29, 2020 Sunday
Dips 3x5 Rest as needed between efforts.View Results
See if you can set up a dip station at home using two chairs or the ends of two couches. As usual you can scale with toes on the ground and use them as little or much as you need.
For time: 100 Thrusters, 20/14 lbsView Results
Use a backpack if you don't have dumbbells or kettlebells.
Couch Stretch 3x 12 secs Rest as needed between sets.View Results
March 28, 2020 Saturday
Weighted Back Extension 8-8-8 Use the heaviest weight you can for each set. Rest as needed between sets.View Results
As on Sunday laying on a bed, but this time add weight (something small and manageable like a book or gallon jug).
50-40-30-20-10 reps, for time of: One Arm Dumbbell Sumo Deadlift High-pull, lbs Close Grip Floor Press, lbsView Results
Break up the high-pulls so that half are done with each arm. If you don't have a dumbbell or kettlebell, use a gallon jug, backpack, book, etc. Same thing for the floor press - lie on your back with hands holding your object and press.
Hollow Rocks 4x Max Rep Rest as needed between efforts.View Results
March 27, 2020 Friday
Shoulder Stretches 3x10 Rest as needed between efforts.View Results
PVC Front rack stretch. Don't have a PVC, use a broom handle to externally rotate your upper arm.
3 rounds for time of: 10 Turkish Get-ups, lbs 40 Double Unders 30 Walking Lunges 40 Arch-to-Hollows 30 Air Squats 20 Leg Raises 10 Wall WalksView Results
Use a backpack or other object for the Turkish Getups. Do tuck jumps or jump+double taps if you don't have a jump rope.
March 26, 2020 Thursday
4 rounds for quality of: 6 Front Raises 6 Side Raises 6 Bent Over Rear Delt FlyesView Results
Do this with an object in each hand. It could be a small plate, a beer bottle, a book, etc. Front rises, you raise both arms up in front of you to horizontal (you may alternate them if you prefer). Side raises you bring them up to horizontal from the side. Bent Over you lean over slightly and bring your arms up and back, trying to target the upper back part of your shoulders.
10 rounds for time of: 10 Push Ups + Plank Holds Run, 100 mView Results
Plank hold is 30 sec and ONLY at the END of each Push-Up set, not after every rep.
March 25, 2020 Wednesday
Pistols 3x5 Rest as needed between sets.View Results
Scale these as needed, either with body weight or by holding something. If you don't have these yet, work on them using a bed or chair for assistance. You can also do them from reverse by starting the the bottom of a pistol with or without the unused leg wrapped/kneeing around for support.
For time: 50x Burpee + Push-up + Jumping Jack + Sit-up + HandstandView Results
March 24, 2020 Tuesday
Barbell Squat Ankle Stretch 10-10-10-10 Use the heaviest weight you can for each set. Rest as needed between sets.View Results
You don't need a barbell. Use a heavy object such as a book. Or no object at all. Place your foot flat on the ground or a chair and push your knee forward and down, keeping your heel flat and down. Hold for 10 sec.
Each for time: Run: 4x 400 m Rest 2 mins between efforts.View Results
Arch Ups 3x10 Rest as needed between efforts.View Results
March 23, 2020 Monday
Standing Calf Raise 3x20 Use the same weight for each set. Rest as needed between sets.View Results
If you haven't done a lot of these (or running) lately scale down reps and sets. For full range of motion, do these with toes on a step and have your heels drop below the step at the bottom of each rep.
For time: 100 Dumbbell Snatches, lbs 50 Alt. Db Renegade Rows 100 BurpeesView Results
If you don't have a dumbbell, use something else (milk jug, wine bottle, foam roller, etc.) Each arm pull for the rows is 1 rep.
Hollow Hold 4x max hold Rest as needed between sets.View Results
March 22, 2020 Sunday
21-15-9 reps, for time of: Suitcase Deadlift Handstand Push-upView Results
Hold something in each hand for the deadlifts (wine bottles, books, etc.). Scale Handstand Push-Ups with knees/feet on a chair/bed/couch
Back Extensions 4x10 Rest as needed between efforts.View Results
Lay on your bed with your hips pinned. Curl your upper back down (chin to belt buckle) and then reverse to flat/horizontal. You can make this harder by holding a object.
March 21, 2020 Saturday
6 rounds for time of: Run, 200 m 10 Air Squats 10 Push-upsView Results
You can sub 20 seconds of mountain climbers for running.
4 rounds, 30 secs per station, of: Plank Hold L Side Plank R Side Plank Rest 20 secs Perform this like "Fight Gone Bad," by rotating immediately to the next station every 30 secs, the clock does not stop or reset between stations.View Results
March 20, 2020 Friday
10-9-8-7-6-5-4-3-2-1 reps, for time of: Burpee Sit UpView Results
Superman Rocks 4x Max Rep Rest as needed between sets.View Results
March 19, 2020 Thursday
10 rounds for time of: 10 Walking Lunges 10 Handstand Push-upsView Results
Scale the HSPU with knees or feet on a bed/chair/couch. Scale reps or rounds down if this is too much!
For time: 100 V-upsView Results
Scale to Tuck Ups if needed.
March 18, 2020 Wednesday
For time: Run, 400 m 20 Sit-ups Run, 400 m 20 Push-ups Run, 400 m 20 Sit-ups Run, 400 m 20 Push-upsView Results
March 16, 2020 Monday
Record your best Back Squat 1 rep max lift. Only include the heaviest 1 rep, do not include sets prior to it.View Results
For 3 cycles: AMRAP in 3 mins of: Row, 400 m 10 Dumbbell Floor Press, 50/25 lbs NaN Anchored Sit-ups Rest 1 min between each cycle. For each cycle restart the AMRAP.View Results
Rx+: 70/45lb Floor Press