April 09, 2020 Thursday

Home Warm Up

Home Workout

Home Strength #1

Increase weight every other round

Home Strength #2


April 08, 2020 Wednesday

Home Warm Up

Home Workout #1

Modify to 300m or a distance you can finish under 2 minutes as needed 3 minute rest then next part

Home Workout #2

Modify DoubleUnders to 40 SingleUnders as needed

Home Strength #1

Aim to increase each set

Home Strength #2


April 07, 2020 Tuesday

Home Warm Up

Home Workout #1

Tempo is 21x2 :02 down :01 pause in bottom eXplode up :02 pause at top Hold DB w/ both hands on each head of the dumbbell across front of chest

Home Workout #2

Home Strength #1

Increase weight EVERY OTHER round No misses

Home Strength #2

Modify row distances to, 600m, 400m, & 200m as needed


April 06, 2020 Monday

Home Warm Up

Home Workout


April 05, 2020 Sunday

Gnardog Mobility

Posterior stretching Pigeon stretch couch stretch hip/pelvis alignment


April 04, 2020 Saturday

Home Warm Up

Modify run to :45 MountainClimbers as needed

Home Workout


April 03, 2020 Friday

Home Warm Up

Home Mobility

Home Workout #1

Home Workout #2

2 min MR PushUp :30 rest 2 min PlankHold


April 02, 2020 Thursday

Home Warm Up

Home Mobility

:90 each leg

Home Workout #1

If using a light KB or DB then modify up to regular KBSs

Home Workout #2

Modify to a number you can keep up w/


April 01, 2020 Wednesday

Home Warm Up

Home Mobility

Home Workout #1

DL weight for many of us will be the heaviest DBs we have. They should be done in 1-2 sets. If the weight seems very light then we will have a modified up version to make it more challenging (deficit DL) OHSs can be done w/ a single DB or a broomstick as needed Rest as needed before starting next part