Covid-19 Workouts

20 Min E4MOM

  • Run
  • 8 Toes-to-bar
  • 8 Plyometric Pushups
  • 8 Weighted Lunges (80/50lb ball)
  • Run until you have 1 minute left. Use the minute for rest and start from that position.

10 Min AMRAP

  • 3 Jumping Squats with 50lb MedBall
  • 1 Explosive Tire Flip

20 Min AMRAP

  • 30 Yard Tire Pull

Partner Workout for Time

  • 400m Overhead Carry (80# Med-Ball) – Share the Work
  • 30 pull-ups
  • 50 Thrusters (50lb db)
  • 50 Swings (50lb db)
  • 800m Run Both Run

60, 40, 30, 20, 10

  • Ski-Erg / Band Pull Downs
  • Kettlebell swings

10 min Alt EMOM

  • 15 Hand Release Push-ups
  • 15 v-ups

Metcon – Running

4 Rounds with 2 min rest between rounds

  • Run for 2 min
  • 30 second rest
  • Run back to starting point

You have a +/- 2 second leeway of 2 minutes on the return. If you are 3-5 seconds difference than do 5 snusters and 10 snusters if you are 6+ seconds difference. The snusters are with a 35lb Kettlebell

A snuster is a combination of a snatch into a thruster.

10 min – Partner Assault Bike

  • Max attempts at achieving 1000+ watts in 10 seconds.

4 person

  • 120 Clean and Jerk with 80lb ball

Strength

  • 8 by 3 clean and press 80 lbs 

Metcon

  • Nicole (20min AMRAP of a 400m run than max pull-ups)

28min E4MOM

  • 5  1arm Russian swings right
  • 5   2arm swings
  • 5  1arm Russian swings left 
  • 5  1 arm suitcase dl left
  • 5  2 arm deadlift
  • 5  1 arm suitcase dl right
  • 5  1arm FS right
  • 5.  Goblet squats
  • 5. 1arm FS left
  • 5  1arm thruster left
  • 5.  2 arm Sumo high pull out of squat
  • 5. 1arm thruster right
  • 1 lap around the small loop (approx 200m)

For Time

  • 50 overhead squats empty bar
  • 50 T2B
  • 50 burpee deadlifts  #50
  • 50 KB #50
  • 1/2 mile in my vest

Partner up:

  • Run 800 opposite direction of partner, meet come back 
  • double fran, 80 lb. one person works at a time (21-15-9 twice through)
  • Run 800 opposite direction of partner, meet come back