If you have any questions at all about the workouts, please reach out to Coach Robbie at 951-440-6839 :)
Monday --- 3.30.2020
WORKOUT FROM HOME
Strength
E3MOM 15:00
-Bulgarian Split Squat x 12 reps /leg
*Focus on getting deep in the squat each rep. Feel free to use weight if you’d like, but it is not mandatory
Metcon
5 Rounds for Time (Comp = 6RFT)
-60 Double-Unders
-30 KB/DB Swings
-15 V-Ups
*Adjust workout as needed. Swings can be American or Russian depending on the weight. If you do not have any weight, perform Glute Bridges w/ a 1 sec pause at the top
ACCESS TO EVERYTHING WORKOUT
Strength
EMOM x 10
-1 Front Squat
*Use heaviest weight across
Metcon
For Time
Buy-In: 60 Wall Balls (20/14)
20 – 16 – 12 – 8 – 4
-Toes to Bar
10 – 8 – 6 – 4 – 2
-Power Cleans (185/125)
Cash Out: 60 Wall Balls
Strength
E3MOM 15:00
-Bulgarian Split Squat x 12 reps /leg
*Focus on getting deep in the squat each rep. Feel free to use weight if you’d like, but it is not mandatory
Metcon
5 Rounds for Time (Comp = 6RFT)
-60 Double-Unders
-30 KB/DB Swings
-15 V-Ups
*Adjust workout as needed. Swings can be American or Russian depending on the weight. If you do not have any weight, perform Glute Bridges w/ a 1 sec pause at the top
ACCESS TO EVERYTHING WORKOUT
Strength
EMOM x 10
-1 Front Squat
*Use heaviest weight across
Metcon
For Time
Buy-In: 60 Wall Balls (20/14)
20 – 16 – 12 – 8 – 4
-Toes to Bar
10 – 8 – 6 – 4 – 2
-Power Cleans (185/125)
Cash Out: 60 Wall Balls
Tuesday --- 3.31.2020
WORKOUT FROM HOME
Metcon
“Deck of Cards” (Butts and Guts Version)
Hearts = Air Squats
Diamonds = Reverse Lunges
Spades = Hollow Rocks
Clubs = Russian Twists (Rt + Lt = 1)
Jokers = 30 Burpees
Take a deck of cards, shuffle up really well, set a timer and begin. Flip one card over, the suit determines the movement & the number determines how many reps you do
Ex: Eight of diamonds = 8 reverse lunges
*This workout will take quite a while
Ace = 1 rep
Jacks = 11 reps
Queens = 12 reps
Kings = 13 reps
ACCESS TO EVERYTHING WORKOUT
Strength
E2MOM 10:00
-Push Press x 5 reps
*Work up to a 5RM for the day
Metcon
AMRAP x 15 Minutes
-200m Run
-12 DB Box Step-Overs
Metcon
“Deck of Cards” (Butts and Guts Version)
Hearts = Air Squats
Diamonds = Reverse Lunges
Spades = Hollow Rocks
Clubs = Russian Twists (Rt + Lt = 1)
Jokers = 30 Burpees
Take a deck of cards, shuffle up really well, set a timer and begin. Flip one card over, the suit determines the movement & the number determines how many reps you do
Ex: Eight of diamonds = 8 reverse lunges
*This workout will take quite a while
Ace = 1 rep
Jacks = 11 reps
Queens = 12 reps
Kings = 13 reps
ACCESS TO EVERYTHING WORKOUT
Strength
E2MOM 10:00
-Push Press x 5 reps
*Work up to a 5RM for the day
Metcon
AMRAP x 15 Minutes
-200m Run
-12 DB Box Step-Overs
Wednesday --- 4.1.2020
WORKOUT FROM HOME
Strength
E3MOM 15:00 (5 sets)
-Max Tempo Push-Ups
*Perform a max unbroken set of push-ups with a tempo of 5 seconds down, no pause at the bottom, explode up, no pause at the top. Hold yourself to a high standard to the tempo. As soon as you break, the set is over.
Metcon
Part A:
AMRAP x 6
-10 Handstand Push-Ups (Comp = Strict) (Mod = DB Press or Pike HSPU)
-10 Alternating Pistols (Mod = Box/Chair Step-Ups)
~Rest 3 minutes~
Part B:
For Time
Complete the same number of rounds and reps for the same movements as part A
*If you completed 4 + 6 on part A, you will complete 4 + 6 for time on this section.
ACCESS TO EVERYTHING WORKOUT
Strength
E2MOM 10:00
-Deadlift x 10 reps
*Work up
Metcon
AMRAP x 20
-1 Squat Clean (225/155)
-5 Pull-Ups
-10 Devils Press
*This is based on resources you have. Pull-Ups can be strict, kipping, chest-to-bar, or bar muscle-ups. Devils Press can be performed with just one DB or KB as well. Have fun with this one if you choose to do it
Strength
E3MOM 15:00 (5 sets)
-Max Tempo Push-Ups
*Perform a max unbroken set of push-ups with a tempo of 5 seconds down, no pause at the bottom, explode up, no pause at the top. Hold yourself to a high standard to the tempo. As soon as you break, the set is over.
Metcon
Part A:
AMRAP x 6
-10 Handstand Push-Ups (Comp = Strict) (Mod = DB Press or Pike HSPU)
-10 Alternating Pistols (Mod = Box/Chair Step-Ups)
~Rest 3 minutes~
Part B:
For Time
Complete the same number of rounds and reps for the same movements as part A
*If you completed 4 + 6 on part A, you will complete 4 + 6 for time on this section.
ACCESS TO EVERYTHING WORKOUT
Strength
E2MOM 10:00
-Deadlift x 10 reps
*Work up
Metcon
AMRAP x 20
-1 Squat Clean (225/155)
-5 Pull-Ups
-10 Devils Press
*This is based on resources you have. Pull-Ups can be strict, kipping, chest-to-bar, or bar muscle-ups. Devils Press can be performed with just one DB or KB as well. Have fun with this one if you choose to do it
Thursday --- 4.2.2020
WORKOUT FROM HOME
Metcon
For Max Meters
-20 minute Run/Row/Bike
*At 0:00, 4:00, 8:00, 12:00, and 16:00… Stop and perform 20 burpees. The goal here is to rack up as many meters as possible for this workout
Metcon
For Max Meters
-20 minute Run/Row/Bike
*At 0:00, 4:00, 8:00, 12:00, and 16:00… Stop and perform 20 burpees. The goal here is to rack up as many meters as possible for this workout
Friday --- 4.3.2020
WORKOUT FROM HOME
Strength
E3MOM 15:00 (5 sets)
-1 Minute Wall Sit
*If the 1:00 wall sit is too much for you, cut the time down to 45 or 30 seconds.
Metcon
4 Rounds for Time
-400m Run
-40 DB/KB Snatches
-40 Goblet Squat
ACCESS TO EVERYTHING WORKOUT
Strength
E2MOM 10:00
-Bench Press x 3 reps
*Build to a 3RM for the day
Metcon
3 RFT
-20 Deadlifts (155/105)
-10 Bar Facing Burpees
-10 Shoulder-to-Overhead
-10 Bar Facing Burpees
Time Cap = 15 minutes
Strength
E3MOM 15:00 (5 sets)
-1 Minute Wall Sit
*If the 1:00 wall sit is too much for you, cut the time down to 45 or 30 seconds.
Metcon
4 Rounds for Time
-400m Run
-40 DB/KB Snatches
-40 Goblet Squat
ACCESS TO EVERYTHING WORKOUT
Strength
E2MOM 10:00
-Bench Press x 3 reps
*Build to a 3RM for the day
Metcon
3 RFT
-20 Deadlifts (155/105)
-10 Bar Facing Burpees
-10 Shoulder-to-Overhead
-10 Bar Facing Burpees
Time Cap = 15 minutes
SATURDAY --- 4.4.2020
WORKOUT FROM HOME
Metcon
“Pain Jacket” w/ Push-Ups
For Time
-400m Run
-100 Push-Ups
-400m Run
-75 Push-Ups
-400m Run
-50 Push-Ups
-400m Run
-25 Push-Ups
*A classic benchmark for us today! The original version is done with Push Press at (75/55). If you’d like to perform push press, go for it and feel free to use DBs/KBs as well.
ACCESS TO EVERYTHING WORKOUT
Strength
Front Squats
E5MOM 15:00 (3 Rounds)
Complete a set of 3, set of 2, set of 1
*Increase weight each set and starting weight each wave.
Metcon
For Time
-2000m/1600m Row
-20 Power Cleans (185/125)(Rx+ 225/155)
-50 Handstand Push-Ups
Metcon
“Pain Jacket” w/ Push-Ups
For Time
-400m Run
-100 Push-Ups
-400m Run
-75 Push-Ups
-400m Run
-50 Push-Ups
-400m Run
-25 Push-Ups
*A classic benchmark for us today! The original version is done with Push Press at (75/55). If you’d like to perform push press, go for it and feel free to use DBs/KBs as well.
ACCESS TO EVERYTHING WORKOUT
Strength
Front Squats
E5MOM 15:00 (3 Rounds)
Complete a set of 3, set of 2, set of 1
*Increase weight each set and starting weight each wave.
Metcon
For Time
-2000m/1600m Row
-20 Power Cleans (185/125)(Rx+ 225/155)
-50 Handstand Push-Ups
CROSSFIT SOUTH CHERRY