CrossFit 38:16
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38:16 At Home training

Welcome To CrossFit 3816 Online Fitness Portal!!


May 6, 2020
20 Minute AMRAP
15 Hand Release Push Ups
15 DB Clean & Jerk
60 Double Under/120 Singles

May 5, 2020

15 Minute AMRAP
10 DB Floor Press
10 DB Deadlift
10 DB Squats
​10 Sit UPS

May 4, 2020

50 Burpee Buy In:
50 DB Snatch
40 Air Squats
30 Sit ups
20 Double Unders/40 Jump Rope
10 Push Ups
20 Double Unders/40 Jump Rope
30 Sit Ups
40 Air Squats
50 DB Snatch
50 Burpee Cash Out

May 1, 2020
10 Sets

Push ups x 10
DB Bent Rows x10 

10 Sets 
Chair Dips x10
KB Swings  x 10

Run 800 Meters

**Rest 2  minute after completing 5 sets**

April 29, 2020
A. Stiff Leg Dead Lifts 4x10 

B.  15 minute AMRAP
Glute Bridge Hold x 30 seconds
DB Squat Cleans x 10 
Lunges x 10 
(5 each side) 

April 28, 2020
A. DB Floor Press 5x10

B. 7 Rounds
10 Squat Jumps
20 Russian Twist
​(10 each side)

April 27, 2020
10 Rounds
10 Hollow Rocks
​10 DB Squats

April 24, 2020
EMOM x 30 Minutes
1st Minute 10 Alternating DB Snatch
2nd Minute 10 Knees 2 Elbow


APRIL 22,2020
A. Seated DB Press 5x5

B. 7 minute AMRAP
DB Hang Squat Cleans x 10
Double Unders x 20

Rest 2 Minutes

7 Minute AMRAP
DB Hang Squat Cleans x 8
Double Unders x 20

Rest 2 Minutes

7 Minute AMRAP
DB Hang Squat Cleans x 6
Double Unders x 20

April 21, 2020
20 Minute AMRAP
5 Hand Release Push Ups
10 Squats
15 Sit UPS

Wednesday April 15,2020
A. DB Hang Power Cleans
5x5
B. 7 Rounds 
DB Clean and Jerks x 10 
​Jump Rope  x 50

Tuesday April 15,2020
EMOM x 18 Minutes
Minute 1:  7 Pike Push Ups 
Minute 2: 15 Knees 2 Elbow 
Minute 3:  30 Jumping Jacks 

Monday April 14, 2020
EMOM x 15 Minutes

20 Bent Over Thumbs Up Rear Flies 
30 Bicycle Kicks
Run in Place 45 Seconds​

    Tuesday March 24,2020
Equipment Workout                                                                                                                                               No Equipment Workout
A. Dumbbell Shoulder Press x 10                                                                                                                    A. Odd Object Overhead Press
Dumbbell Side Raises x10                                                                                                                                         Odd Object Side Raises x 10
     Dumbbell Rear Flyes x10                                                                                                                                    Odd Object Rear Flyes x 10 
      Dumbbell Front Raises x 10                                                                                                                                 Odd Object Front Raises x 10
 

B. Seated Dumbbell Press x 10(advanced)                                                                                               B. Odd Object Overhead Press  x10
      Sit Ups x 20                                                                                                                                                                 Sit Ups x 20 
      20 Minute AMRAP                                                                                                                                                 20 Minute AMRAP

*If you struggle with the seated dumbbell shoulder press you can stand up.
* you can fold up a towel or yoga mat to put under your lower back for sit ups. 
*You can use large can goods, or water bottles for weights for shoulder press.

 Wednesday March 24,2020
Scaled 
EMOM x 24 Minutes
 Minute 1: Walking High Knees
 
Minute 2:  Split Squats (alternating) 
 Minute 3: Mountain Climbers
 Minute 4:  Rest 

RX
EMOM X 24 Minutes
Minute 1: High Knees
Minute 2: Alternating Lunges
Minute 3: Mountain Climbers
Minute 4 Rest 

*Scaled you can work for 30 seconds then rest remainder of minute 

Recovery Day Yoga
Perform Flow 5-7 times! 

Friday March 27, 2020

Run or Walk a 5K(3.1 miles)

Post your times on Facebook
and Tag CrossFit3816.

Monday March 30, 2020
Equipment Workout
A. Single Arm Dumb Bell Floor Press
4x10

B. WOD x 10 Rounds
7 Chair Dips 
10 Sit Ups
​30 Jumping Jacks 
No Equipment Workout
A. Back Pack  Single Arm Floor Press
4x15

B. WOD x 10 Rounds 
5 Chair Dips 
10 Sit Ups
​30 Jumping Jacks 
​

March 31, 2020
Equipment Workout
A. DB Front Squats 
4x10

B. WOD 15 Minute AMRAP
10 DB Thrusters
20 Russian Twist


*If you only have one dumbbell hold by the ends and place on your chest for today's training. 

No Equipment Workout
A. Back Pack Front Squats
4x10

B. WOD 15 Minute AMRAP 
10 Back Pack Thrusters
20 Russian Twist


*Load Back pack with clothes or even can goods to add weight. 

April 1, 2020
Equipment Workout
A. DB Bent Rows 
4x10
DB Stiff Leg Deadlift 
4x10

WOD: EMOM X 21 MINUTES
Minute 1:  15 Stiff Leg Deadlift 
Minute 2: 15 DB Shoulder Press
​Minute 3: 10 Burpee 
No Equipment Workout
A. Odd Object Bent Rows 
4x10
Odd Object Stiff Leg Deadlift 
4x10

WOD: EMOM X 21 MINUTES
Minute 1:  15 Stiff Leg Deadlift 
Minute 2: 15 Shoulder to Overhead
​Minute 3: 10 Burpee 


*Burpee modification is shown as a step down in the video. 

April 2, 2020
Recovery Yoga with Alice


April 3,2020
Body Weight 

Sit Ups x 30 
Skater Jumps x 20 
Inch Worm x 10 
*If you would like to make the inch worm more challenging add a push up. 
15 Minute AMRAP

Monday April 6, 2020
RX
Run 400 Meters
6 rounds

Scaled
Run/Walk 400 Meters
​6 Rounds

Tuesday April 7, 2020
RX

20 Minute Time Cap:
50 Squats 
40 Hollow Rocks
30 Hand Release Push Ups
20 Alternating Lunges
10 Burpee
​5 V-Ups
Scaled 
​
20 Minute Time Cap:
50 Squats 
40 Hollow Rocks Lifts
30  Knee Hand Release Push Ups
20 Alternating Lunges
10 Burpee Step Downs & Step Ups
​5 V-Ups

Wednesday April 8, 2020
RX
”Flight Simulators”
5-10-15-30-25-30-35-40-45-50
​45-40-35-30-25-20-15-10-5


​*All Reps Must Be Completed With Out A Miss.
If You Miss You Must Start Back At Zero On That Sequence.

Scaled
Flight Simulator
​10-20-30-40-50-60-70-80-90-100
90-80-70-60-50-40-30-20-10


*All Reps Must Be Completed With Out A Miss.
If You Miss You Must Start Back At Zero On That Sequence.

Thursday April 9, 2020
3816 Yoga

Friday April 10,2020
RX
4x20 Alternating DB Snatch
2x10 Single Arm OverHead Squat

WOD:
7 Rounds
20 Alternating Dumb Bell
​Power Snatch
20 Sit Ups
​
Scaled
4x20 Power Snatch
4x10 Overhead Squats

WOD:
7 Rounds
20 Power Snatch
20 Sit Ups


March 23,2020  Home Workout:                                                                                  Non Equipped Workout
10 Air Squats  50 Double Unders/100 Singles                                                       10 Air Squats    50 Jumping Jacks
20 Air Squats   50 Double Unders/100 Singles                                                      20 Air Squats    50 Jumping Jacks
30 Air Squats  50 Double Unders/100 Singles                                                       30 Air Squats    50 Jumping Jacks
40 Air Squats   50 Double Unders/100 Singles                                                      40 Air Squats    50 Jumping Jacks

You will continue to climb by 10 reps on your squats 
until you reach 100 Air Squat
s


(469)-765-6821 | 1516 Osprey #201, DeSoto, TX 75115

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