the Y

Randolph-Asheboro YMCA

Asheboro, NC

BeastMode In Home Workouts

In Home Work Outs

We will be providing a daily home workout of the day so you can get your BeastMode in! If you have ever been curious about what a WOD might be like, here is your chance to use this time to give it a try!

March 18: “Pervail”

3 Rounds:
800m Run
50 Sit-Ups
50 Air Squats“

March 19: “Walk The Line”

5 Rounds For Time:
60 Lateral Line Hops
40 Step-Back Lunges
20 Burpes

March 20: “Jelly Bellies”

3 Giant Sets:
9 Front Plank to Pushup Planks – WALKING PLANKS
1:00 Left Elbow Plank
1:00 Right Elbow Plank
15 Hollow Rocks
1:00 Left Elbow Plank
1:00 Right Elbow Plank
21 V-Ups
Rest 2:00 between sets.
A “Giant Set” is not for time. We’ll move from one movement to the next with a purpose, but we prioritize quality over speed.

March 21: “Spice Girl” (No Equipment Version)

For Time:
5 Walkouts, 50 Lateral Jump Squats
10 Walkouts, 50 Lateral Jump Squats
15 Walkouts, 50 Lateral Jump Squats
20 Walkouts, 50 Lateral Jump Squats
25 Walkouts, 50 Lateral Jump Squats
*Walkouts – LIKE INCHWORM WITH PUSH-UP, BUT ONLY HANDS MOVE OUT AND IN TO FEET
*Lateral Jump Squats: Air Squat followed by a two-foot hop laterally over a small object (3-6″ in height). Let’s find something that resembles the side of a dumbbell to give ourselves an object to jump over.

March 23: “Death by Burpee”

On the Minute for AFAP:
“X” Burpees
Round 1 – 5 Burpees
Round 2 – 6 Burpees
Round 3 – 7 Burpees
Continue to add (1) rep for as far as possible.

March 24: “Palace”

AMRAP 6:
2 Odd-Object Reverse Lunges
20 Odd-Object Lateral Hops
4 Odd-Object Reverse Lunges
20 Odd-Object Lateral Hops
6 Odd-Object Reverse Lunges
20 Odd-Object Lateral Hops
Continue to add (2) reverse lunges per round
Rest 2:00
AMRAP 6:
2 Odd-Object Ground to Overhead
20 Odd-Object Lateral Hops
4 Odd-Object Ground to Overhead
20 Odd-Object Lateral Hops
6 Odd-Object Ground to Overhead
20 Odd-Object Lateral Hops
Continue to add (2) Odd-Object Ground to Overhead per round

**ODD OBJECT - THAT WOULD BE LIKE OUR BACK PACKS OR SOME OTHER OBJECT THAT YOU CAN HOLD/CARRY ( PUT OBJECTS IN A DUFFLE BAG) DON'T WORRY SO MUCH ABOUT THE SHAPE OR THE WEIGHT)

March 25 (A): “Farm Land”

AMRAP 15:
15 Hand-Release Pushups
18 Bent over Backpack Rows
21 Glute Bridges

March 25 (B): "Three-Peat"

3 Rounds For Time:
200m Run
20 Odd-Object to Overhead
200m Run
20 Odd-Object Step-Ups
200m Run
20 Odd-Object Thrusters

March 26 (A): “Garage Fight”

3 Rounds 1:00 Minute at Each Station
Backpack Thrusters
Backpack Cleans
Hops over Backpack
Backpack Reverse Lunges
Burpees
Rest

March 26 (B): "Cindu"

AMRAP 20 Minutes:
15 Odd-Object Rows
15 Pushups
15 Air Squat Hops (over odd-object)

March 27 (A): “Tic Tac Go”

AMRAP 25:
10 Air Squats + 400m Run
20 Air Squats + 400m Run
30 Air Squats + 400m Run
Continue to add (10) squats per round


March 27 (B): “Tic-Tac-Go” (No Running Version)

For Time:
10 Air Squats + 50 Double-Unders
20 Air Squats + 50 Double-Unders
30 Air Squats + 50 Double-Unders
40 Air Squats + 50 Double-Unders
50 Air Squats + 50 Double-Unders
60 Air Squats + 50 Double-Unders
70 Air Squats + 50 Double-Unders

*MODIFY TO 100 SINGLE-UNDERS EACH ROUND

March 28 (A): “Cairo” (No Equipment Version):

Ascending Ladder for 15:00:
2 Odd-Object to Shoulder
2 Odd-Object Goblet Squats
2 Odd-Object Facing Burpees
4 Odd-Object to Shoulder
4 Odd-Object Goblet Squats
4 Odd- Object Facing Burpees
*Continue to add 2 reps to each movement

March 28 (B): SeaWorld"

On the 5:00 x 6 Rounds:
10 Alternating Single Dumbbell Power Clean and Jerk
400 Meter Run
100 Meter Single Dumbbell Farmers Carry

March 29: “32-Pack”

32:00 (16 RDS)
Tabata: WORK FOR :20/REST :10
Single Arm Plank (RT)
Glute Bridges
Single Arm Plank (LT)
Flutter Kicks

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