Tuesday Home Workout

May 5, 2020 / By j0ssy
Full body grind time!
AMRAP 20:00
50 Jumping Jacks
25 Burpees
50 Single leg glute bridges (25/side)
25 No push-up burpee
50 Lunges (25/side)
☄️Save this workout for a day you want to put your head down and go. There is not a ton of technique involved, so it’s a great opportunity to push the pace a little harder than you’re comfortable.
☄️Warm up with at least 10 minutes of various movements (run, skip, crawl, jump etc.) and WARMUP YOUR WRISTS 😉
?Focus on keeping a neutral spine throughout this workout (Think ribcage down, shoulder back)
?No jump version: Alternating knee touches, replace burpee jump with a squat
Scale single leg glute bridge to both legs on ground
Thanks for reading, and have so much fun with this one! ??✨
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Monday Home Workout

May 4, 2020 / By j0ssy
Happy Monday! Here’s a workout you can do at home with a kettlebell or dumbbell. This workout consists of two 8 minute AMRAPs, which means as many reps/rounds as possible in the 8 minutes. Rest 4-5 minutes between AMRAP one and two. Focus on quality of movement and enjoy!
AMRAP One
8 kb pushups ( scale to your knees)
16 kb squat pulses
24 kb swings
rest 4 min
AMRAP Two
8 tall kneeling press ( 4 reps per arm if you are using a heavy weight or 8 reps  per arm if using a light weight)
16 Single Leg Romanian Deadlift ( 8 reps per leg)
24 Alternating KB Lunges

 

https://www.instagram.com/p/B_xiA_ah1IB/?utm_source=ig_web_copy_link

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Friday Home Workout

May 1, 2020 / By j0ssy
It’s Friday and we are back with a home workout that you can do with a barbell, dumbbells, kettlebells, or even a broom stick. Thanks Courtney and Steve for taking the time to create this workout for our strength tribe. Have a lovely day campers and enjoy this beast of a workout!⠀
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75 Thrusters for time, 5 burpees on the top of the minute every minute starting with the first until thrusters are complete! ⠀
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The weight should be moderate and the Thrusters can be done with a barbell, 1 or 2 Dumbbells or Kettlebells. This is a spicy workout but if you’ve been missing lifting and especially squatting this is a good challenge!⠀
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Scales for this workout 50 thrusters or 3 burpees every minute instead of 5
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Thursday Home Workout

April 30, 2020 / By j0ssy
Ok gang this WOD is a mix of upper body, core, and mobility. Make sure to warm up your wrists really well by completing the wrist series before hitting this. Our wrist series warmup is provided on our YouTube – check the link in our bio.⠀
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TABATA: (8x20s on/10s off)⠀
Rest 1:00 between movements ⠀
1: Twisting crab⠀
2: Sliding pushups* (alternate which arm slides)⠀
3: Crab dancers⠀
4: Sliding pikes ⠀
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*Scale to knees on ground. Remember to maintain hollow and keep elbows in, this is a tough one and no shame in scaling!!⠀
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? For the crab movements, focus on keeping the hips high and opening the shoulders. This should permit a stretch and activate your core stabilizing muscles as well as posterior chain, especially when face up.⠀
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? For the sliding picks, maintain hollow throughout whole movement. When you are in the full pike, you should also feel a stretch in your hamstrings!
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Wednesday Home Workout

April 29, 2020 / By j0ssy
Courtney and Steve are back! We’ve gotten a few requests for some workouts you can do with a Barbell, kettlebell or Dumbbells. So bring out the weights and let’s do the workout that’s called DT⠀
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5 Rounds for time⠀
12 Deadlift⠀
9 Hang Power Clean⠀
6 Shoulder to Overhead⠀
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Traditionally done with a barbell 105 and 155lbs but can also be done with 1 or 2 Dumbbells or Kettlebells. As always use what you have! This is a lifting only workout but also provides an aerobic challenge. Goal is to be steady and all round about the same pace!⠀
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We filmed a round of DT w/ barbell, 1 kb and 2 db⠀
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If you have been following along and enjoying our home workouts, feel free to donate PayPal joceyn@paypal.com⠀
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All donations go to our coaches for providing these workouts.
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