Home Workout
For time:
50 Jumping Jack
50 Tuck Jump
50 Push-up
50 Sit-up
50 Air Squat
50 Sit-up
50 Air Squat
50 Sit-up
50 Push-up
50 Tuck Jump
50 Jumping Jack
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Upper Body
Bench Press 8-5-3-3-3
(make consistent increases)
Weighted Chin-up 3-3-2-2-2
(make consistent increases)
3 rounds:
No rest between exercises.
8-12 Flex Leverage Chest Press
8-12 Seated Dip
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Flex Leverage Seated Row
8-12 Cable Supinated Pulldown
(alternate rounds with a partner)
12-10-8-6
Triceps Extension
Biceps Curl
(alternate rounds with a partner)
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Sleds
8 rounds for load:
20yd Sled Push
(increase weight each round)
8 rounds for load:
20yd Sled Pull
(increase weight each round)
2 rounds for load:
60yd Backwards Sled Drag
_______________________________________
Weightlifting
At a moderate load:
Power Snatch 3-3-3-3-3
(make consistent increases)
At a moderate load:
Push Press 5-5-5-5-5
(make consistent increases)
At a moderate load:
Seated Dumbbell Shoulder Press 8-8-8-8
(make consistent increases)
At a moderate load:
Lateral Raise 12-12-12
(make consistent increases)
At a moderate load:
Weighted Plank Hold 3x :20
(make consistent increases)
At a moderate load:
Weighted Back Extension 12-12-12
(make consistent increases)
“It is the greatest of all mistakes to do nothing because you can only do little – do what you can.”
~Sydney Smith
