Home Workouts – Core + Thrusters & DU


A little 🔥 today. Core work to start and a 🌶 metcon to follow.

  • Core – 3 rounds
    • 30 Flutter kicks
    • 30 Russian twists
  • Metcon – 4 rounds
    • 20 Thrusters
    • 40 DU

Point of performance today – maintain technique under speed

Because the thrusters will be light, you may go so fast that your squat pattern begins to break down. This is a valuable time for you to be aware of this breakdown and be able to fix it within a metcon.

It is much easier to feel the deviations in form when we move slow. Once we speed up, it becomes much more difficult. The best movers can feel those small deviations under speed, load, cardio demand, etc. and can improve intraworkout.

Be aware and have fun!

Home Workouts – Death By

It is a grind mindset type of day!

The WOD is:

  • Death by Double Unders
    • Min 1 = 3 DU
    • Min 2= 6 DU
    • Min 3 = 9 DU
    • So on until you cannot complete the number of reps in that minute

Rest 5 minutes

  • Death by Thrusters
    • Min 1 = 1 Thruster
    • Min 2 = 2 Thrusters
    • Min 3 = 3 Thrusters
    • So on until you cannot complete the number of reps in that minute

🧠 You will likely want to stop before you physically need to stop. Your goal should be to override the desire to stop and keep going. Today is a great way to develop an antifragile mindset. 🧠

Home Workouts – Running, DB Burpees, DU

Good day folks!

We had loaded movements yesterday so we are going to focus mostly on body weight movements today.

3 Rounds:

  • 400m run
  • 15 DB Burpees
  • 50 DU

Point of performance today – Keep your lower back flat when standing up in the burpee. If your back is rounded, it might be an indication of hip flexion ROM issues. Pay attention to your lower back today…ESPECIALLY once you are fatigued (let’s me be frank – running, burpees, and DU…I am ALREADY fatigued).

Home Workouts – HSPU, GS, DU


  • Minute 1 – 4 Handstand Pushups
  • Minute 2 – 10 Goblet Squats
  • Minute 3 – 20 Double Unders

You will have built-in rest during this workout. You will also accumulate a lot of volume. Be aware of your positions.

Also, your lower extremities will be working overtime. Take care of those soft tissues post workout. Smash your calves, shins, and feet!