30-Day At-Home CrossFit
Embrace MVMNT
Functional Fitness, Strength & ConditioningAs a CrossFit competitor, I know how life changing this style of workout can be. Give me 30 days and I'll show you how strong you can become in your everyday life. The beauty behind this program is the ability to do it from your living room or garage gym. Your body is capable of being your weight and we will use the occasional dumbbell that can be substituted with a heavy object around your home. This program is for ANYONE no matter your level or fitness skill. If you are new here, you will encounter easy to learn movements and daily programs at your own pace. If you've been around the gym awhile you can scale all these workouts up with heavier weights, more reps, and faster times. The challenge is in how hard you push yourself!
Metcon
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For Time: 25 DB Thrusters 50 Weighted Situps 25/Side DB Snatch 25/Side Big Mountain Climbers Record your total time to get on today's Leaderboard.
Metcon
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Buy-in is 20 Jumping Air Squats. Then...2 Rounds of... 1min AMRAP: 5 Burpees 5 Tuck Jumps Rest 2 mins. 1 min AMRAP 5 Pushups 5 Dips Rest 2 mins. REPEAT (2 total rounds withOUT another buy-in). Record your total reps across both rounds to get on today's Leaderboard.
Metcon
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4min Tabata :20 work/ :10 rest Overhead DB Squat Flutter kick Rest 1min 4min Tabata :20 work/:10 rest DB deadlift Push Press Rest 1min 25 Burpees over DB Record the total time it takes to complete all 25 Burpees over DB to get on today's Leaderboard.
Metcon
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10 Rounds for Time: 3 Pushups 6 Air squats 9 Sit ups 50 High knees (25/side)
Metcon
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3 Rounds of :30 on :30 rest: DB Snatch, alternating Russian Twists DB Deadlift Hollow Rock Record your total reps of DB Deadlift across all 3 rounds to get on today's Leaderboard.
Metcon
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For Time: 60 Big Mountain Climbers 50 DB Good mornings 40 V ups 30 DB Rows 20 Inverted pike push ups 10 Burpees
Strength Work
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Complete 2 Rounds of the following (not for time): 15 Calf Raises 30 secs Squat hold 10 DB deadlift 10 Bent over tricep extension 10 Bicep Curls 10 Standing shoulder fly
Andrea Ager
I’m a life-long competitive athlete and founder of Embrace MVMNT, a faith and fitness community for women. As a former CrossFit competitor, I know the value of goal setting and tailored programming in achieving success. I am also a mother and know the unique challenges pregnancy and postpartum bring to the fitness journey. I hope you will be encouraged and push yourself in my programs!
Peter Montalvo
Bodybuilding competitor and CrossFit trainer at FaithRxd
It's time to put the work in and get on the road to your fitness goals. No excuses, you can do this! Know that we are here for you on your fitness path. You can find us on IG @embracemvmnt to join the community.
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