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Weekend Warrior Workouts!


For Saturday & Sunday

Lets take advantage of the sun while we have it ... Here are a few workouts to choose from this weekend... have fun let us know how you did


1. EMOM (Every Minute on the Minute) Rotate stations 3-5 Rounds

Min 1- Shuttle Run

Min 2- Walking Lunges

Min 3- Push Ups

Min 4- Jumping Jack or Jump Rope

Min 5- Rest


2. Buy In- 800m run/walk (or 4:00-5:00)

50 Squats

40 Flutter Kicks

30 Step Ups on a step, curb, or box if you have one

20 Plank Up downs (see video)

10 Burpees

*repeat if you wish


3. Hill Sprints (or walks)

Find a Hill in your neighborhood.

3 Sets:

Run/ walk to the top of the hill 3 times in a row

Then rest for 3:00

(so you will end up going up the hill 9 times all together)


4. Go for a Hike, it doesn't have to be a popular trial (keep practicing that social distancing) but anywhere out in nature




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Wednesday 1/20

Skillwork: HSPU Progression 10:00 EMOM Min 1: 5 Seated DB Press Min 2: 5 Pike Push Ups Min 3: 5 Knees on Box HSPU Min 4: 5 Feet on Box HSPU Min 5: 5 Kick ups to the wall Min 6: 3 Kick ups + 5 S

Tuesday 1/19

Power Snatch + Hang Snatch + Snatch - 2 sets @ 72.5% 1RM snatch - 3 sets @ 77.5% 1RM snatch * Rest 60-90 seconds between sets “Wakanda Forever!” 3 sets 30/22 Cal. Row ( RX+ 30/22 Cal. Assault Bike) 3

Monday 1/18

Back Squats - 10:00 EMOM Every minute perform 3 reps. Increase weight every 2:00 Min 1+2 = 60% of 1RM Min 3+4 = 65% of 1RM Min 5+6 = 70% of 1RM Min 7+8 = 75% of 1RM Min 9+10 = 80% of 1RM “Open 11.5” 2

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