The Gym Lake Highlands – 1-At Home
Video coaching for today’s workout: https://youtu.be/1_05wLDgQYQ
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES (w/ DB or Backpack)
8 Alt. Step-Ups or Bodyweight Lunges*
6 DB Strict Press
4 Cal. Bike Sprint or 10 Mountain Climbers
*Switch to Box Jumps at the 2:30 point
Workout – HOME
Metcon (AMRAP – Reps)
AMRAP x 10 MINUTES
3-6-9-12…
Up-Down + Tuck Jump
Dumbbell, KB, or other object Push Press
Dumbbell, KB, or other object Front Squat
(Score is Rounds + Reps)
So first round is:
-3 up/downs with a tuck jump
– 3 push press
– 3 front squats
Second round is:
– 6 up/downs with tuck jump
-6 push-press
-6 front squats
Etc
If you don’t have a DB or KB you can use just about any weighted object: shovel, brick, bar of gold, jug of water, etc
Optional Finisher
Metcon (No Measure)
2-3 SETS
8/8 Single Arm High Pull*
8 Calf Raises on Elevated Surface
:45 Tuck Hold
*Fast pull up, slow lower down
(No Measure)