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Tuesday

CrossFit Quest – Home Workouts

Warm-up

Warm-up (No Measure)

2 ROUNDS

5/5 Single Arm DB Strict Press

10 Alt. Reverse Lunges (bodyweight)

5/5 Single Arm DB Push Press

5/5 Single Arm DB Suitcase Alt. Reverse Lunges*

Workout

Metcon (AMRAP – Rounds and Reps)

DOUBLE AMRAP

AMRAP x 6 MINUTES

2-4-6-8-10…

DB Push Press

DB Suitcase Reverse Lunges

-Rest 4:00-

Repeat!

(Score is Total Rounds + Reps)

Monday

CrossFit Quest – Home Workouts

Warm-up

Warm-up (No Measure)

1 ROUND

:30 Legs only bike

5 Up-Downs + 5 Push-Ups

:30 Arms only bike

10 KB Sumo Deadlift

:30 Bike (arms & legs)

5 Burpees + 10 RKBS

Workout – HOME

Metcon (No Measure)

EMOM x 12 MINUTES

MIN 1 – :45 Cardio*

MIN 2 – 15 Burpees

MIN 3 – 20 Russian KB Swings

* Choice run or Jump Rope

(No Measure)

Optional Finisher

Metcon (No Measure)

TABATA

8 ROUNDS, :20 ON / :10 OFF

MOVT 1 – Plank

MOVT 2 – Alt. Glute Bridge

*Alternate b/t movements 1 & 2 for 8 rounds total.

(No Measure)

Sunday

CrossFit Quest – Home Workouts

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP:

5:00 of Cardio or Play 3-5 rounds of “Rowling”

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

21-15-9

Cal Row

60-40-20

Double-Unders

*Move through the workout as written. Once completing the set of 20 Double-Unders, start the workout over. Repeat until the AMRAP expires.

(Score is Rounds + Reps)

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES*

21-15-9

Backpack Sumo Deadlift High Pull

60-40-20

Double-Unders

*Move through the workout as written. Once completing the set of 20 Double-Unders, start the workout over. Repeat until the AMRAP expires.

(Score is Rounds + Reps)

Saturday

CrossFit Quest – Home Workouts

Warm-up

Warm-up (No Measure)

AMRAP X 6 MINUTES

200m Jog

5/5 KB (or Backpack) Hip Pops

8 KB (or Backpack) Alt. Lunges (goblet hold)

16 Mountain Climbers

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 8 MINUTES

8/8 Single Arm Russian Kettlebell Swings

8 KB Alt. Step-ups (Goblet Hold)

8 Sit-ups

-REST 2:00-

AMRAP x 6 MINUTES

6/6 Single Arm Russian Kettlebell Swings

6 KB Alt. Step-ups (Goblet Hold)

6 Sit-ups

(Score is Rounds + Reps Each AMRAP)

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

AMRAP x 8 MINUTES

8/8 Single Arm Backpack Swings

8 Backpack Front Rack Alt. Lunges

8 Sit-Ups

-Rest 2:00-

AMRAP x 6 MINUTES

6/6 Single Arm Backpack Swings

6 Backpack Front Rack Alt. Lunges

6 Sit-Ups

(Score is Rounds + Reps Each AMRAP)

Friday

CrossFit Quest – Home Workouts

Warm-up

Warm-up (No Measure)

2 ROUNDS

:30 Run/Row/Jump Rope)

10 DB/KB Deadlift

5 Plank to down dog (drive head through arms, heels to ground)

10 DB/KB Strict Press

Workout

Metcon (Time)

FOR TIME

“DB/KB Double Grace”

– 60 DB/KB Clean & Jerks

If using 1 DB/KB change arms every 5 reps

Workout – HOME

Metcon (No Measure)

3 SETS

20 Glute Bridges

20 Hollow Rocks

-Rest as needed b/t sets-

Thursday

CrossFit Quest – Home Workouts

Warm-up

Warm-up (No Measure)

2 ROUNDS

100m Jog or :30 Jump Rope

5/5 Single Arm Ring Rows

:30 Alt. Lunges

10 Alt. KB/DB Strict Press

Workout – HOME

Metcon (Time)

4 ROUNDS FOR TIME

– 200m

– 20 Alt. Jumping Lunges

– 12 Burpees NO PUSHUP

– 12 Bent Over Row

(Score is Time)

Wednesday

CrossFit Quest – Home Workouts

Warm-up

Warm-up (No Measure)

2 Rounds

TABATA (:20 ON/ :10 OFF)

Movement 1 – High Knees

Movement 2 – Air Squats

Movement 3 – Flutter Kicks

Movement 4 – Reverse lunges

Workout – HOME

Metcon (AMRAP – Reps)

AMRAP x 14 MINUTES

4-8-12-16-20 …

– Goblet Squats

– DB/KB Reverse Lunges

– DB/KB Shoulder to Overhead*

*split reps evenly per side

(Score is Total Reps)

Tuesday

CrossFit Quest – Home Workouts

Warm-up

Warm-up (No Measure)

3 Rounds

Row 1:00

:30 Hollow Hold -> Hollow Rocks -> Tuck ups

6 Pushups -> Up/downs -> Burpees

6 KB Deadlifts

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

– 18 Situps

– 12 Burpees

– 9 Deadlifts

(Score is Rounds + Reps)

Monday

CrossFit Quest – Home Workouts

Warm-up

Warm-up (No Measure)

2 ROUNDS

200m Run

10 Good Mornings

10 KB Deadlifts

10 Russian Kettlebell Swings

Workout – HOME

Metcon (No Measure)

EMOM x 15 MINUTES

MIN 1 – 100m Run

MIN 2 – 8 Thrusters + 8 Push-Ups

MIN 3 – 16 Russian KB Swings

(No Measure)

Optional Finisher

Metcon (No Measure)

3 SETS

15 KB Side Bends/Side

30 Hollow Rocks

:30sec Plank

-Rest as needed b/t sets-

(No Measure)

Sunday

CrossFit Quest – Home Workouts

Warm-up

Warm-up (No Measure)

1:00 Run/Bike/Row/Up-Downs

10 Slam Ball (or Backpack) Deadlifts

:20 Hollow Hold

10 Air squats w/:02 pause in bottom

:30 Run/Bike/Row/Burpees

10 Alt. Lunges

:30 Jump Rope

10 Slam Balls (or Backpack Ground to Overhead)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

400m Run

20 Slam Balls

25 Air Squats

30 Step-Ups

35 Double Unders

40 Flutter Kicks

(Score is Rounds + Reps)

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

400m Run or 2:00 Cardio

20 Backpack Ground to Overhead

25 Air Squats

30 Backpack Alt. Lunges

35 Double-Unders or 70 Single-Unders

40 Flutter Kicks (1R + 1L = 1 Rep)

(Score is Rounds + Reps)