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!

May 1 (A): "Round-a-Bout" [No Equipment Version]

For Time:
50 Odd Object Squat Cleans
50 Over and Back Dumbbell Hops
50 Hand Release Push-ups
50 Over and Back Dumbbell Hops
50 Odd Object Squat Cleans

May 1 (B): "Round-a-Bout"

For Time:
50 Single Arm Alternating Dumbbell Squat Cleans
100 Double Unders
50 Hand Release Push-ups
100 Double Unders
50 Single Arm Alternating Dumbbell Squat Cleans


May 2: "Double Time"

For Time:

3 Mile Run

Every 3 Minutes:

9 Burpees + 21 Air Squats

May 3 (A): "Supple Sunday" (No Equipment Version)

AMRAP 15:

20 Odd Objects Strict Presses
20 Strict Sit-ups
20 Odd Objects Bent Over Rows
1 Minute Wall Sit

May 3 (B): "Supple Sunday"

AMRAP 15:

9 Single Dumbbell Strict Presses (Each)
15 Single Dumbbell Weighted Sit-ups
21 Single Dumbbell Bent Over Rows (Each)
1 Minute Wall Sit


May 4: "Sfran"

21-15-9:
Double Dumbbell Thrusters
Strict Pull-ups


May 5: "Radar"

For Time:
400 Meter Run

9-12-15:
Double Dumbbell Deadlifts
Lateral Dumbbell Burpees

800 Meter Run

15-12-9:
Double Dumbbell Deadlifts
Lateral Dumbbell Burpees

400 Meter Run


May 6: "Macho Taco"

5 Rounds x AMRAP 3:

60 Double Unders
20 Jumping Lunges
Max Rounds of Dumbbell "Macho Man" (50's/35's)

Rest 1 Minute Between Rounds


May 7: "Beach Season"

AMRAP 15:
3 Strict Pull-ups
3 Reverse Burpees
3 Hollow Rocks
6 Strict Pull-ups
6 Reverse Burpees
6 Hollow Rocks
...
Add (3) Reps Per Round


May 8: "Bubbles"

AMRAP 12:
10 Burpees
25 Double Unders


May 9: "Den"

10-9-8-7-6-5-4-3-2-1:
Double Dumbbell Clusters
200 Meter Run


May 10: "Supple Sunday"

Tabata:
Double Dumbbell Romanian Deadlifts
Hollow Hold
Glute Bridges
V-ups


May 11: "Ceiling Fan"

AMRAP 15:
20 Single Dumbbell Alternating Power Snatches
40 Double Unders
20 Single Dumbbell Overhead Reverse Lunges
40 Double Unders


May 12: "Heldum"

5 Rounds:
400 Meter Run
21 Russian Single Dumbbell Swings
9 Strict Pull-ups


May 13: "Encore"

On the 5:00 x 2 Rounds:
21 Over-and-Back Dumbbell Hops
12 Dumbbell Thrusters (50's/35's)
21 Over-and-Back Dumbbell Hops
9 Dumbbell Clean and Jerks (50's/35's)
21 Over-and-Back Dumbbell Hops
6 Devils Press (50's/35's)

On the 5:00 x 2 Rounds:
21 Over-and-Back Dumbbell Hops
6 Devils Press (50's/35's)
21 Over-and-Back Dumbbell Hops
9 Dumbbell Clean and Jerks (50's/35's)
21 Over-and-Back Dumbbell Hops
12 Dumbbell Thrusters (50's/35's)


May 14: "Grip Don't Trip"

For Time:
100 Air Squats, 100 Meter Farmers Carry
50 Sit-ups, 100 Meter Farmers Carry
80 Air Squats, 100 Meter Farmers Carry
40 Sit-ups, 100 Meter Farmers Carry
60 Air Squats, 100 Meter Farmers Carry
30 Sit-ups, 100 Meter Farmers Carry
40 Air Squats, 100 Meter Farmers Carry
20 Sit-ups, 100 Meter Farmers Carry
20 Air Squats, 100 Meter Farmers Carry
10 Sit-ups, 100 Meter Farmers Carry


May 15: "90 Shiny"

21-15-9:
Dumbbell Power Cleans
50 Double Unders After Each Round

Directly Into...

21-15-9:
Dumbbell Front Squats
50 Double Unders After Each Round


May 16: "Mirror Effect:

On the 0: 1 Mile Run
On the 10: 100 Burpees
On the 20: 1 Mile Run


May 17: "Supple Sunday"

3 Giant Sets:
9 Front Plank to Push-up 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


May 18: "Nasty Dozen"

AMRAP 12:
50 Air Squats
7 Strict Pull-ups
10 Double Dumbbell Power Cleans


May 19: "Long Beach"

1 Round:

160 Double Unders
800 Meter Run
40 Burpees

2 Rounds:
80 Double Unders
400 Meter Run
20 Burpees

3 Rounds:
40 Double Unders
200 Meter Run
10 Burpees


May 20: "CEO"

5 Rounds:
AMRAP 3:
3 Double Dumbbell Power Snatches
6 Push-ups
9 Air Squats

Rest 1 Minute Between Rounds


May 21: "Athlete's Foot"

5 Rounds:
1 Minute Plate Hops
1 Minute Weighted Sit-ups
1 Minute Russian Dumbbell Swings
1 Minute Rest


May 22: "Cinnamon Swirl"

AMRAP 20:
200 Meter Run
5 Strict Pull-ups
10 Double Dumbbell Push Presses
15 Double Dumbbell Deadlifts


May 23: "Gone In 60 Seconds"

3 Rounds:
40 Single Dumbbell Step-Back Lunges
30 Single Dumbbell Alternating Power Snatches
20 Burpees

*On the Minute: 20 Double Unders


May 24: "Supple Sunday"

5 Rounds:
30 Second Side Plank (Each Side)
200 Meter Farmers Carry
1 Minute Max Leg Lift Overs


May 25: "Murph"

For Time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run


May 26: "Flex Seal"

16 Rounds:
20 Seconds Double Dumbbell Deadlifts
10 Seconds Rest
20 Seconds AbMat Sit-ups
10 Seconds Rest

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