Next Level Training

Today's home workout

How you do anything is how you do everything

Home Gym Monday // 7.6.2020

“Stub Hub”
40-30-20:
AbMat Sit-Ups
Single Dumbbell Power Snatches (50/35)

Directly into…

20-30-40:
Jumping Lunges
Single Arm Dumbbell Overhead Squats (50/35)

KILOS: 22.5/15

Body Armor
AMRAP 5: Single Arm Dumbbell Strict Presses
*On the Minute (to include the 0:00):
6 Hand-Release Pushups

Home Gym Sunday // 7.5.2020

Rest day. Enjoy!

Home Gym Saturday // 7.4.2020

“Glen”
30 Double Dumbbell Clean and Jerks (50’s/35’s)
1 Mile Run
50 Pull-ups
1 Mile Run
100 Burpees

KILOS: 22.5’s/15’s

Body Armor
4 Giant Sets:
:30s Max Single Dumbbell Overhead Tricep Extensions
:30s Max Double Dumbbell Russian Swings
:30s Max Banded Pull-Aparts
1:30 Rest

Home Gym Friday // 7.3.2020

“Battleship”
5 Rounds:
10 Double Dumbbell Thrusters (50’s/35’s)
20 Dumbbell Plank Rows (10/side)
30 Jumping Lunges

KILOS: 22.5’s/15’s

Body Armor
2:00 – 1:30 – 1:00 – :30:
Pushup Plank Hold
Hollow Hold
Wall Squat Hold

Home Gym Thursday // 7.2.2020

Active recovery of your choice.

Home Gym Wednesday // 7.1.2020

“Dirt Devil”
On the 4:00 x 5 Rounds:
5 Devil Presses (50’s/35’s)
10 Over-and-Back Hops over Dumbbells
15 Double Dumbbell Squats (50’s/35’s)
10 Over-and-Back Hops over Dumbbells
5 Devil Presses (50’s/35’s)

Body Armor (Repeat from May 26)
4 Giant Sets:
15 Single Leg Glute Bridges (left)
15 Single Leg Glute Bridges (right)
15 Weighted Glute Bridges
15 Glute Bridges
Rest 1:00 between sets

Home Gym Tuesday // 6.30.2020

“Underground”
For Time, with a 15:00 Time Cap:
100 DU, 50 Sit-Ups, 25 Hand-Release Pushups
80 DU, 40 Sit-Ups, 20 Hand-Release Pushups
60 DU, 30 Sit-Ups, 15 Hand-Release Pushups
40 DU, 20 Sit-Ups, 10 Hand-Release Pushups
20 DU, 10 Sit-Ups, 5 Hand-Release Pushups
*On the 0, and every 3:00 thereafter:
200m Run

Body Armor
3 Giant Sets:
7 Bottom Range Dumbbell Bench Press
7 Top Range Dumbbell Bench Press
7 Full Range Dumbbell Bench Press
Rest as needed between.

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