Home Workout

4 Rounds:
400m Run
25 Sit-Ups
25 Air Squats

Sit-Ups Demo: https://www.youtube.com/watch?v=5VbyA9P2eLc

Air Squat Demo: https://www.youtube.com/watch?v=rMvwVtlqjTE

Every 3:00 x 6 Rounds:
15/12 Calorie Row
30 Double Unders
3 Power Snatches

Build in Power Snatch Weight

21-15-9:
Power Cleans (95/65)
Box Jump Overs (24″/20″)
Front Squats (95/65)
Toes to Bar

3 Rounds:
40/30 Calorie Bike/Row or 400Run
30 Goblet Reverse Lunges (53/35)
20 Russian Kettlebell Swings (53/35)

Teams of 3
For Time (30 Minute Cap):
75 Power Snatches (75/55)
75/50 Calorie Row
50 Power Snatches (95/65)
50/35 Calorie Row
25 Power Snatches (115/85)
25/20 Calorie Row
15 Rope Climbs
25 Power Snatches (115/85)
25/20 Calorie Row
50 Power Snatches (95/65)
50/35 Calorie Row
75 Power Snatches (75/55)
75/50 Calorie Row

5 Rounds:
AMRAP 4:
21/15 Calorie Bike/Row
15 Burpee Box Jumps (24/20)
Max 10 Meter Shuttle Runs In Time Remaining

Rest 4 Minutes Between

You’re score is total burpees per round.

Overhead Squat
Build to a Heavy Set of 3


AMRAP 10:
15 Overhead Squats (95/65)
12 Push Press (95/65)
9 Pull-ups

Deadlifts
5-4-3-2-1

5 Rounds:
1 Minute Kettlebell Swings (53/35)
1 Minute Box Jumps (24"/20")
1 Minute Calorie Row
1 Minute Rest

You’re score is total reps accumulated over the 5 rounds

Clean and Jerk Complex
5 Sets:
3-Position Power Clean
3 Push Jerks

AMRAP 10 :
3 Clean and Jerks (135/95)
3 Toes to Bar
6 Clean and Jerks (135/95)
6 Toes to Bar
9 Clean and Jerks (135/95)
9 Toes to Bar
…
Increase by 3 Reps Each Round

For Time:
1500/1200 Meter Row
100 Double Unders
800m Run
100 Double Unders
1500/1200 Meter Row

AMRAP 5:
50/35 Calorie Bike/Row
Max Power Snatches (95/65)

Rest 5 Minutes

AMRAP 5:
50/35 Calorie Bike/Row
Max Power Clean and Jerks (95/65)

Rest 5 Minutes

AMRAP 5:
50/35 Calorie Bike/Row
Max Deadlifts (95/65)

"Kelly"

5 Rounds For Time
400 meter Run
30 Box Jumps (24/20 in)
30 Wall Ball Shots (20/14 lb)

Bench Press
5 Sets of 5 Reps

Alternating On the Minute x 20 (10 Rounds):
Even Minutes: 15/12 Calorie Row
Odd Minutes: 12/9 Burpees

Back Squat
Build To a Heavy Set of 5

AMRAP 15:
15 DB Push Presses (50's/35's)
15 Back Squats (95/65)
15 Slam Balls (20/10)

On the 4:00 x 5 Rounds:
50 Double Unders
10 Pull-ups
5 Power Snatches

*Build in Power Snatch Weight*

3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees
30/21 Calorie Row
3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees
30/21 Calorie Row
3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees

10-20-30:
Single Arm Alternating Dumbbell Power Snatches
Single Arm Dumbbell Hang Clean and Jerks
Bike Calories (Ladies 7-14-21)
Dumbbell: (50/35)

“Team Barbara”
Teams of 2
AMRAP 20:
20 Pull-ups
30 Push-ups
40 AbMat Sit-ups
50 Air Squats

Barbell Complex
Build to a Heavy Complex
1 Power Clean
1 Front Squat
1 Push Jerk

AMRAP 3:
3 Power Cleans
3 Front Squats
3 Push Jerks
Barbell (115/85)

Rest 3 Minutes

AMRAP 3:
3 Power Cleans
3 Front Squats
3 Push Jerks
Barbell (135/95)


AMRAP 3:
3 Power Cleans
3 Front Squats
3 Push Jerks
Barbell (155/105)

AMRAP 18:
100′ Walking Lunge
1 Rope Climb
15 Slam Balls (30/20)
1 Rope Climb