Spur At Home: 

2020-14


Dumbbell

Warm Up: 2 Rounds

– 8 Burpees
– 8 Goblet Squats
– 6 Push Press (per arm)
– 1:00 Elevated Childs Pose on Dumbbell 

WOD: 3 Rounds For Time

– 26 Alternating Dumbbell Snatch
– 13 Single Arm Overhead Squats (right arm)
– 26 Alternating Dumbbell Snatch
– 13 Single Arm Overhead Squats (left arm)

Strength: 4 Sets of 10-15 Per Arm

– Bent Over Row

Workout Demo

Kettlebell

Warm Up: 2 Rounds

– 8 Burpees
– 9 Sumo Deadlift High Pulls
– 10 Sit Ups 

WOD: For Time

– 60 Russian Swings
– 30 Push Ups
– 15 American Swings
– 30 Push Ups
– 60 Russian Swings 

Strength:  3 Sets of 8-12 Per Leg

– Single Leg Romanian Deadlift
*Both hands on KB

Workout Demo

Med Ball

Warm Up: 2 Rounds

– 8 Burpees
– 8 Med Ball Squat Cleans
– 16 Russian Twists 

WOD: AMRAP 15:00

– 35 Med Ball Snatches
– 25 Med Ball V-Toe Touches
– 15 Handstand Push Ups 

Strength: 2 Rounds

– 2:00 Couch Stretch Per Leg
– 0:30 Wall Support Squat Reach Per Arm

Workout Demo

D-Ball

Warm Up: 2 Rounds

– 8 Burpees
– 4 Pause Air Squats (5 seconds @ bottom)
– 8 DBall Push Ups
– 1:00 Elevated Childs Pose on DBall 

WOD: 6 Rounds For Time

– 5 Clean and Jerks
– 10 American Twists

Strength: 4 Sets of 6-12

– DBall Good Mornings

*Review Hip Hinge video below

Workout Demo
Hip Hinge

Box

Warm Up: 2 Rounds

– 8 Burpees 
– 4 Alternating Box Step Ups
– 4 Box Jump Overs 

WOD: AMRAP 13:00

– 20 Alternating Step Up High Knees
– 15 Plyometric Box Push Ups
– 10 Sit Ups (arms in front)

Strength: Midline Tabata
4 Rounds of – 0:20 Work / 0:10 Rest

1 Round =
– Push Up Plank Hold
– Right Side Plank Hold
– Hollow Hold
– Left Side Plank

Workout Demo

Barbell

Warm Up: 2 Rounds

– 8 Burpees
– 8 Hang Power Clean + Push Jerk

WOD: 3 Rounds For Time

– 21 Deadlifts
– 18 Back Rack Lunges (step back)
– 15 Push Ups

Strength: 7 Sets

– 2 Split Jerks

*Pause for 3 seconds at: 
– Dip
– Catch
– Recovery
– Front Rack

* Rest as needed between sets 

Workout Demo

Rower

Warm Up: 2 Rounds

– 8 Burpees
– 8 Rower Seat Knee Tucks

WOD: Concept 2 Workout of the Day

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

Rower Knee Tuck Demo
Concept 2 WODs

Assault Air Bike

Warm Up: 1 Round

– 16 Burpees

For Completion: 

– 20:00 Steady State Bike

*Maintain pace throughout.
*May speed up slightly as you go and near the end, but don’t slow down.