Workout at home...
10 Lunges Each Leg
10 Burpees with a 2 for 1 push up. Do 2 push ups for every burpee.
7 Rounds for time
I am home alone enjoying my less than warm house without a functioning heat pump and I started coming up with the some new "named" workouts...(Renee and Allorah are at her mom's staying warm)
"Chrissy" 3 mile run/ 200 situps/ 3 mile run
"Bash" 100 Back squats with your bodyweight
"Casey" 500m Row/30 Wallballs to the 8 foot line 4 Rounds for time
"Raymond" Deadlift 500 lbs. Do 10 burpees without using your hands. Bounce off your chest on the ground to the standing position. Do 10 jumps over the 30" box/ Bench Press 225# 30 times
"Rick" Run 3 miles on a slight 30% grade increasing speed the whole way. Increase the grade to 50% and run an additional 6 miles faster than the first. Finish the last 10 miles on a 70% grade at top speed while carrying a 50lb sand bag.
"Nicole" Squat 1.5x your bodyweight... Do 20 Box jumps 24" 3 Rounds for time
"Robin" Perform 30 box jumps on the 30" box. Drag "Fred" 200 feet. Perform 30 Cleans at 135
"Cameron" 500 air squats for time. Perform 10 double unders every time you stop.
"Drew" Run 400 do 20 Wall balls 10 rounds for time
"Bryan" Press 3/4 BW As many reps as possible Bench Press BW AMRAP KB 1.5 Pood 10 Reps. Break each round up and perform 3 rounds.
"Jenna" Deadlift 1/2 Bodyweight 10 Reps... 10 Box Jumps ... 10 KB Swings 5 Rounds for time
"Jon" Push Press ... "Oh that's right- no more push presses for a while! Just messing with you Jon and I hope you feel better soon. We miss you!"
"Matt" 10 Pullups 10 Burpees 10 Squats 10 Push Press 5 Rounds for time.
"Dave" Put on a costume ...do 10 wall balls followed by 10 135# Cleans followed by a 300m run. 3 Rounds for time.
The NEW "Josh" Deadlift 2x BW/ Squat 2x BW/ 1000m row/ 50 Thrusters 45#/30 Pullups/15 OHS 95# 400m Run/ 15 OHS 400m Run/ 15 OHS 400m Run/ 15 OHS 400m Run/ 15 Ohs 400m Run/ Clean 1.25X BW/ Perform 1 muscle up.
Some of these were fun.. some might actually be workouts. Your homework is to design a workout that utilizes your strengths! Please post to comments! I will ask you about your workout!
