Monday 3/23
***Last day to come and get equipment from the gym is today from 9-11am or 4-6pm***
A) 3-4 sets:
– 10-15/side rear foot elevated split squats
– 10-15 table or bed sheet rows
B) EMOM x 4-8 sets
1: 10-20 jumping lunges
2: 8-16 alternating DB snatch
3: 40 sec of cardio (jump rope, running 20 seconds out and back, any cardio equipment you might have)
No equipment version: sub DB snatch with NPU burpees
Tuesday 3/24
A) 3-4 sets:
– 10-20 DB floor press
– 10-20/side bent over rows with heavy object
No equipment version: find something heavyish to press from the floor with. Do it single arm instead of double if you only have one weight. Complete 10-20 reps per arm.
B) 10-9-8-7-6-5-4-3-2-1 reps for time:
– weighted object ground to overhead
– weighted object goblet squats
– abmat sit-ups (scale up by holding object)
*Best object to use is a backpack filled with something heavy like books wrapped in a blanket for additional padding.
*Want to make it harder? Go back up to 10 and/or add the weighted object to your sit-ups.
Wednesday 3/25
8 min AMRAP
– 200m run (about 40-60 sec of running)
– 8 heavy object thrusters
– 8 lemon squeezes or hanging knee raises
R4M
8 min AMRAP
– 30 double unders, 60 single unders, or 30 lateral hops
– 10 supermans
– 10 hand release push-ups
R4M
8 min AMRAP
– 200m run (sub in 40 sec of other cardio equipment)
– 12 heavy object or banded Romanian deadlifts
– 12 heavy object Russian twists
Thursday 3/26
A) 3-4 sets:
– 20 walking death march (add weight to hands)
– 10/side single arm DB presses
– 20 alternating bicep curls (or 10/side if using one object)
No equipment version: find a substitute weight for the dumbell that works for the prescribed reps number.
B) E3MOM x 4-8 sets:
– 200m run
– 5-10 burpees
– 20 double unders, 40 single unders, or 20 lateral hops
*Keep intensity the same every round.
C) 1 set with little to no breaks:
– 10 abmat sit-ups
– 10 lemon squeezes
– 20 abmat sit-ups
– 20 medball Russian twists
– 30 abmat sit-ups
– 30 mountain climbers
– 20 abmat sit-ups
– 20 medball Russian twist
– 10 lemon squeezes
– 10 abmat sit-ups
Friday 3/27
A) 3-4 sets:
– 20 alternating DB gorilla rows (substitute two objects you can hold onto)
– 20 heal elevated (2-3” goblet squats)
B) 15 min AMRAP:
– 200m run, hill run up and down, 60 sec other cardio equipment
– 12 wallballs
– 10 KB swings, double KB snatch from hang, or heavy object ground to overhead
– 8/side push press (KB, DB, or get creative)
No equipment versionSub wallballs with skater jumps.
Saturday 3/28
1 round
– 1 mile run
– 50 burpees (yes, it will suck a little less this time)
+
2 rounds:
– 800m run
– 35 jumping squats
+
3 rounds:
– 600m run
– 20 alternating single sided V-ups
Sunday 3/29
Goals for your rest days:
– Get your meals planned. Because you are going to be cooking a lot more, now is the time to dial in nutrition and plan out the rest of the week. If you need help, remember RJ runs our nutrition program
– Get some Vitamin D. Just because we are undergoing a quarantine doesn’t mean you have to stay inside. Get out and get moving on a long walk, run or bike ride.
– Get 10,000 steps. You are more than likely going to be moving less than normal. This is a good time to try and get in a minimum of 10,000 steps per day.
– Get some rest. Try and strive for a bedtime that gives you at least 7-9 hours of uninterrupted sleep. No bright screens at least an hour before bed!
– Get creative. This week’s workouts are going to require a heavy bag of some sort. Our advice is to use a backpack filled with something heavy like books wrapped in a blanket for additional padding.