Next Level Training

Today's home workout

How you do anything is how you do everything

Home Gym Monday // 4.6.2020

“Castaway”
AMRAP 20:
4 Strict Pull-ups
8 Burpees
12 Single Dumbbell Step Back Lunges

“Castaway” (No Equipment Version)
AMRAP 20:
8 Odd-Object Rows
8 Burpees
12 Odd-Object Step-Back Lunges

*How to Create an Odd-Object

Home Gym Sunday // 4.5.2020

“Kevlar”
AMRAP 15:
3 Front Plank Pushups
3 Strict Pull-Ups
3 Turkish Sit-Ups
3 Weighted Glute Bridges
6’s, 9’s, 12’s…

*Sub strict pull-ups for Odd-Object Rows if no equipment

Home Gym Saturday // 4.4.2020

“Rancy”
5 Rounds For Time:
400m Run
20 Alternating Dumbbell Snatches
20 Single Arm Dumbbell OHS

*Power Snatches change arms every rep
*OHS change arms as athlete chooses

“Rancy” (No Equipment Version)
5 Rounds For Time:
400m Run
20 “Odd-Object” Ground-to-Overhead
20 “Odd-Object” Squats

Home Gym Friday // 4.3.2020

“Kalsnew”
For Time:
100 Alternating DB Clean and Jerks
*OTM – 5 Burpees over DB

“Kalsnew” (No Equipment Version)
For Time:
100 Odd-Object” Ground-to-Shoulder
*OTM – 5 Burpees over “Odd-Object”

Home Gym Thursday // 4.2.2020

“Dizzybat”
AMRAP 18:
60 Double-Unders
30 Dumbbell Reverse Lunges
15 Reverse Burpees

“Dizzybat” (No Equipment Version)
AMRAP 18:
60 Line Hops
30 “Odd-Object” Reverse Lunges
15 Reverse Burpees

Home Gym Wednesday // 4.1.2020

“Kansas City” (No Equipment Version) 
5 x 3:00 AMRAP, Resting 1:00 between:
AMRAP 3:
6 Burpees
8 Odd-Object Squat Cleans
10 Lateral Over-And-Back DB Hops*

*New standard: Hopping over and back = 1 rep

“Kansas City”
5 x 3:00 AMRAP, Resting 1:00 between:
AMRAP 3:
6 Burpees
8 Alternating Single Arm Squat Cleans
10 Lateral Over-And-Back Odd-Object Hops*

*New standard: Hopping over and back = 1 rep

Home Gym Tuesday // 3.31.2020

“Strict Nicole”
AMRAP 20:
400 Meter Run
Max Strict Pull-Ups

“Strict Nicole” (No equipment version)
AMRAP 20:
400 Meter Run
20 Jumping Lunges

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