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W.O.D.

Wednesday

CrossFit Quest – Home Workouts

Warm-up

Warm-up (No Measure)

1:00 Row, Bike or Run

Into …

3 ROUNDS

10 Air Squats

10 Shoulder to Overhead

10 Good Mornings

Extended Warm-up

Metcon (No Measure)

EMOM x 5 MINUTES

3 DB or KB Deadlift + 3 DB or KB Snatch

(No Measure)

Workout

Metcon (AMRAP – Reps)

EMOM x 10 MINUTES

MIN 1 — 10 DB or KB Snatch + Max Double Unders

MIN 2 — 10 DB or KB Thrusters (5/5) + Max V-Ups

(Score is Total Double-Unders + V-ups)

Tuesday

CrossFit Quest – Home Workouts

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES*

Min 1 – :30 Row or Jumping Jacks

Min 2 – :30 Row or Jumping Jacks + 10 Alt. Reverse Lunges

*Increase Pace Every Minute, build the heart rate

Workout

Full Equipment

Metcon (Time)

3 Rounds

– 500m Row

– 50′ Single Arm DB Front Rack Alt. Lunge (Right)

– 12 Box Jumps

– 50′ Single Arm DB Front Rack Alt. Lunge (Left)

(Score is Time)

Workout – HOME

Metcon (Time)

3 Rounds

400m Run

– 50′ Single Arm DB Front Rack Alt. Lunge (Right)

12 Tuck Jumps

– 50′ Single Arm DB Front Rack Alt. Lunge (Left)

(Score is Time)

Monday

CrossFit Quest – Home Workouts

Warm-up

Warm-up (No Measure)

AMRAP X 5 MINUTES

100m Run

5 Hindu Push-ups

15 Hollow Rocks

20 Alt. Lunges

Workout

Metcon (AMRAP – Rounds and Reps)

“DOUBLE AMRAP”

AMRAP x 6 MINUTES

6 Burpees

8 Push-Ups

10 Air Squats

-Rest 2:00-

Repeat!

(Score is Rounds + Reps)

Optional Finisher

Metcon (No Measure)

2 SETS

20 Banded Tricep Extensions or Overhead Backpack Tricep Extensions

20 Hollow Rocks

-Rest 1:00 b/t Sets-

(No Measure)

Sunday

CrossFit Quest – Home Workouts

Warm-up

Warm-up (No Measure)

200m Jog then …

1-2 ROUNDS

5 Scap Push-Ups + 5 Push-Ups

10 Alt. Reverse Lunges

5/5 DB (or Backpack) Bent Over Row

25ft. Crab Walk Feet First

25ft. Crab Walk Hands First

Workout

Metcon (No Measure)

AMRAP x 20 MINUTES

FOR QUALITY

200m Run

1:00 Plank Alt. Shoulder Taps

30 Alt. Reverse Lunges

1:00 Reverse Plank Hold

15 DB Bent Over Row

(No Measure)

Workout – HOME

Metcon (No Measure)

AMRAP x 20 MINUTES

FOR QUALITY

200m Run

1:00 Plank Alt. Shoulder Taps

30 Alt. Reverse Lunges

1:00 Reverse Plank Hold

15 Backpack Bent Over Rows

(No Measure)

Saturday

CrossFit Quest – Home Workouts

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

2 DB Strict Press + 2 DB Push Press + 2 DB Push Jerk (or Backpack)

6 Air Squats

6 DB Deadlifts*

*3 Deadlifts with DBs on the outside of the feet and 3 Deadlifts in a Sumo Stance

Workout

Metcon (AMRAP – Rounds and Reps)

4 SETS

AMRAP x 4 MINUTES

4 DB Shoulder to Overhead

4 Air Squats

4 DB Burpee

-Rest 1:00 b/t Each AMRAP-

(Score is Total Rounds + Reps)

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

4 SETS

AMRAP x 4 MINUTES*

4 Backpack Shoulder to Overhead

4 Air Squats

4 Backpack Burpee**

-Rest 1:00 b/t Each AMRAP-

*Pick Up Where You Left Off.

**Perform a Burpee with hands on Backpack, then Deadlift the Backpack

(Score is Total Rounds + Reps)

Friday

CrossFit Quest – Home Workouts

Warm-up

Warm-up (No Measure)

2 Rounds FOR QUALITY

100m Run

5 Push-ups

5 Air Squats

10 Lunges

10 Hollow Rocks
Get loose for the workout

Workout

Zachary Tellier (Time)

“Zachary Tellier”

*Add a movement each round*

*10 Burpees

*10 Burpees

25 Push-Ups

*10 Burpees

25 Push-Ups

50 Lunges

*10 Burpees

25 Push-Ups

50 Lunges

100 Sit-Ups

*10 Burpees

25 Push-Ups

50 Lunges

100 Sit-Ups

150 Air Squats

*Scale reps appropriately*

Thursday

CrossFit Quest – Home Workouts

Warm-up

Warm-up (No Measure)

1 ROUND*

100m Run

10 DB Rows

10 Good Mornings

Into…

1 ROUND

100m Run

10 DB Rows

10 KB or DB Sumo Deadlift

Into…

1 ROUND

100m Run

10 Good Mornings

10 KB or DB Shoulder to Overhead

Workout

Metcon (4 Rounds for time)

EVERY 3:00 FOR 4 SETS

200m Run

10 Russian Kettlebell Swings

10 Ring Rows

(Score is Time Each Set)

Workout – HOME

Metcon (4 Rounds for time)

Every 3min for 4 Sets

200m Run

10 Russian Swings

10 Shoulder to Overhead*

* 5 each arm

Optional Finisher

Metcon (No Measure)

2-3 SETS

10 Alt. V-Ups/Tuck-Ups

10 Side Plank Hip Raises/Side

-Rest as needed b/t Sets-

(No Measure)

Wednesday

CrossFit Quest – Home Workouts

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Good Mornings

10 Supermans

10 Alt. Cossack Squats

10 Shoulder to Overhead

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

14-12-10-8-6-4-2

Box Jump-Overs

Plate Ground to Overhead*

Cal Row

* Sub DB or KB Snatch if you don’t have a plate

(Score is Rounds + Reps)

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

14-12-10-8-6-4-2

Lateral Jumps over an Object

Plate/DB Ground to Overhead

Push-ups

(Score is Rounds + Reps)

Tuesday

CrossFit Quest – Home Workouts

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

5 Burpees

10 Off Set Lunges (One DB in Front Rack, one DB OH)*

*5 on the right/5 on the left

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

6/6 Single Arm KB Front Rack Lunges

12 Lateral Burpee over KB

100′ KB Overhead Carry

(Score is Rounds + Reps)

Monday

CrossFit Quest – Home Workouts

Warm-up

Warm-up (No Measure)

2 ROUNDS

:30 Mountain Climbers

10 Jumping Air Squats

10 Deadlift

20 Jump Rope

Workout

Metcon (AMRAP – Reps)

3 SETS

:45 Run (100m run)

:45 Rest

:45 Max DB Hang Squat Cleans

:45 Rest

:45 Max Sit-Ups

:45 Rest

:45 Max Jump Rope

:45 Rest

(Score is Reps of Each Movement)