Spur @ Home for The Holidays

We understand that many of you are unable to make it to Spur as much as you’d like and in some cases not at all.

Not to worry, we’re going to be re-posting some at home workouts for you to keep moving!

We’ll publish a new batch every other Monday for the rest of 2020!

Don’t be afraid to get creative. Think of these workouts are like a recipe. You can experiment with the ingredients (movements / equipment / time / etc.) and still end up with something great… or terrible! Either way, you’ll get you sweat on!

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Dumbbell Workout
For Time: 10-20-30-20-10
– Dumbbell Thrusters (switch hands every 5 reps)
– Burpee Over Dumbbell
*Perform 10 thrusters + 10 burpees, 20 thrusters + 20 burpees, etc…

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Kettlebell Workout
AMRAP 15:
– 15 Russian Kettlbell Swings
– 12 Kettlebell Goblet Squats
– 9 Kettlebell Russian Twist
* Scale the goblet squats to air squats (no kettlebell)
* Scale the Russian twist by touching fingertips to floor instead of KB

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Medicine Ball Workout
For Time: 50-40-30-20-10
– Wall Balls
– Leg Raises (knee bend)

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D-Ball Workout
For Time:
– 60 DBall Over Shoulder

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Weight Plate Workout
6 Rounds For Time:
– 10 Plate Ground to Overhead
– 20 Lateral Plate Hops
– 1:00 Rest

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Plyo Box Workout
4 Rounds For Time:
– 8 Box Facing Burpees
– Rest 1 Minute
* complete each set of 8 as fast as possible

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Bodyweight Workout
6 Rounds For Completion:
– 0:20 Plank Hold on Elbows
– 0:10 REST
– 0:20 V-Sit Hold
– 0:10 REST
– 0:20 Squat Hold (bottom of squat)
– 0:10 REST
– 0:20 Max Rep Air Squats
– 0:10 REST

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