Spur At Home

2020-12


Dumbbell

Warm Up: 2 Rounds

– 20 Split Stance Deadlift (10 per leg)
– 10 Forward Shoulder Rolls
– 10 Backward Shoulder Rolls
– 10 Alternating Hang Clean and Jerks
– 10 Wide Stance Goblet Squats 

WOD: AMRAP 14:00

– 30 Alternating Devil Thruster
– 20 Lateral Jumps (4′ / 3′)
– 200m Run

Strength: Dumbbell Snatch Practice

– Complete 30 Reps (15 per arm) NOT FOR TIME 

 RX – DB Squat Snatch
L2 – Power Snatch + Overhead Squat
L1 – Overhead Squat to Target 

Demo Video

Kettlebell

Warm Up: 2 Rounds

– 12 Jumping Air Squats
– 6 Glute Bridges
– 12 Front to Back Leg Swings 

WOD: For Time

– 100 Russian Swings
– 100 Sit Ups
– 50 Deadlifts
– 50 Russian Twists 

Strength: 3 Sets

– 0:30 Stationary Overhead Hold (per arm)
– 100′ Overhead Walk (per arm)

Demo Video

Med Ball

Warm Up: 2 Rounds

– 10 Hug Lunges (step forward)
– 10 Burpee Over Ball

WOD: 4 Rounds For Time:

– 20 Lunge Thrusters
– 400m Run
– 60 Hollow Flutter

Strength: 3 Sets

– 20 Plank Glute Raises (10 per leg)

Demo Video

D-Ball

Warm Up: 1 Round

– 30 Walking Lunges
– 20 Push Ups
– 10 D-Ball Over Shoulder

WOD: For Time

– 1 Mile D-Ball Burden Carry

* Download Strava app (it’s free) to track your carry!
* May carry ball any way you’d like
* Scale to 1/2 mile carry

Strength: Pause Shoulder Squat

– 1 Rep with 30 second hold @ bottom
– 2 Reps with 20 second hold @ bottom
– 3 Reps with 10 second hold @ bottom
– 5 Reps with 3 second hold @ bottom 

* Reps are per side

Demo Video

Box

Warm Up: 2 Rounds

– 10 Box Step Ups
– 0:30 Calf Stretch (per leg)
– 10 Box V-Crunches

WOD: For Time

– 1 Mile Run (moderate pace, finish strong)
– 100 Box Crunches
– 1 Mile Run
(go for it… all out mile attempt)

Strength – 3 Sets:

– 5 Box Glute Bridges (per leg)
– 10 Alternating Hamstring Stretch (per leg)

Demo Video

Barbell

Warm Up: 2 Rounds

– 10 Snatch Grip Deadlift
– 5 Hang Muscle Snatch
– 5 Overhead Squats
– 100m Jog

WOD: AMRAP 15:00

– 10 Power Snatch
– 5 Squat Snatch
– 400m Run

Strength: 2 Sets

– 50 Floor Press (empty bar)
– 15 Zombie Squat (empty bar)

Demo Video

Rower

WOD: Concept 2 Workout of the Day

Follow the link below for rower specific programing from Concept 2!

Concept 2 WODs

Assault Air Bike

Warm Up: 1 Round

– 1:00 Arms Only
– 1:00 Legs Only
– 1:00 Squat Hold
(scale by holding support)
– 20 Side to Side Leg Swings

WOD: For Time

– 50 Calories
– 200m Run
– 40 Calories
– 200m Run
– 30 Calories
– 200m Run
– 20 Calories
– 200m Run
– 10 Calories
– 200m Run