30-day at-home w88 mobile program

Day 1

Every 2 minutes x 6

• 12 Backpack Thrusters
• 12 Overhead Walking Lunges with Backpack Overhead
• 24 Mountain Climbers

Day 2

15 w88 mobile EMOM

• w88 mobile 1: 10 Dumbbell Thrusters
• w88 mobile 2: 10 Burpees over Dumbbell (Lateral)
• w88 mobile 3: 10 Dumbbell Sit ups with Dumbbell

Day 3

For time…

• 400 Meter Run or 2 minutes of Jumping Jacks

Into…

6 rounds

• 10 Backpack Swings
• 8 V-ups
• 12 Jumping Lunges

Into…

• 400 Meter Run

Day 4

4 rounds for time…

• 10 Dumbbell Squat Cleans
• 12 Dumbbell Thrusters
• 14 Air Squats
• 400 Meter Run or 2 minutes of Jumping Jacks

Day 5

3 rounds of:

• 1 w88 mobile: Mountain Climbers
• 30 second rest
• 1 w88 mobile: Lateral Hops
• 30 second rest
• 1 w88 mobile: Push Ups
• 30 second rest

Day 6

14 w88 mobile AMRAP…

• 400 Meter Run or 2 Minutes of Jumping Jacks
• 20 Dumbbell Thrusters
• 10 Burpees over Dumbbells (Lateral)

Day 7

15 w88 mobile EMOM

• w88 mobile 1: Air Squats
• w88 mobile 2: Lunges
• w88 mobile 3: Plank Hold

Day 8

5 rounds for time…

• 400 Meter Run or 2 minutes Jumping Jacks
• 20 Backpack Sumo Deadlift High Pull
• 20 Backpack Push Ups

Day 9

For time…

40-30-20-10

• Alternating Jumping Lunges
• Dumbbell Floor Press
• Mountain Climbers

Day 10

12 w88 mobile AMRAP…

• 10 Backpack Ground to Overhead
• 5 Burpees over Backpack (Facing )
• 200 Meter Run or 1 w88 mobile Jumping Jacks

Day 11

15 w88 mobile EMOM…

• w88 mobile 1: Plank Hold
• w88 mobile 2: V-ups
• w88 mobile 3: Rest

Day 12

For time…

• 100 Single Arm Dumbbell Thrusters (Alt. arms when necessary)
• 100 Push Ups
• 100 Sit Ups
• 100 Single Arm Dumbbell Devils Press (Alt. arms when necessary)

Day 13

3 rounds for time…

• 30 Backpack Air Squats
• 20 Mountain Climbers
• 30 Burpees

Day 14

7 rounds for time…

• 400 Meter Run or 2 w88 mobile Jumping Jacks
• 10 Dumbbell Thrusters
• 20 V-ups

Day 15

21 w88 mobile EMOM…

• w88 mobile 1: 10 Dumbbell Deadlifts
• w88 mobile 2: 10 Dumbbell Front Squats
• w88 mobile 3: 10 Dumbbell Suitcase Lunges

Day 16

30 w88 mobile AMRAP…

• 10 Burpees
• 20 Air Squats
• 30 Sit Ups
• 400 Meter Run or 2 Minutes Jumping Jacks

Day 17

For time…

• 50-40-30-20 Flutter Kicks
• 25-20-15-10 V-ups

Day 18

3 rounds for time…

• 1 w88 mobile: Push Ups
• 30 second rest
• 1 w88 mobile: Backpack Ground to Overhead
• 30 second rest
• 1 w88 mobile: Plank Hold
• 30 second rest

Day 19

4 rounds for time…

• 10 Dumbbell Goblet Squats
• 10 Dumbbell Push Press
• 10 Burpees

Day 20

For time…

• 400 Meter Run or 2 minutes Jumping Jacks

Into…

6 rounds

• 30 Shoulder Taps
• 15 V-ups

Into…

• 400 Meter Run or 2 minutes Jumping Jacks

Day 21

18 w88 mobile EMOM…

• w88 mobile 1: Dumbbell Suitcase Walking Lunge
• w88 mobile 2: Dumbbell Sit Ups
• w88 mobile 3: Dumbbell Bent Over Rows

Day 22

10 rounds for time…

• 5 Dumbbell Deadlifts
• 10 Dumbbell Hang Power Cleans
• 15 Dumbbell Shoulder to Overhead

Day 23

For time…

• 30 Backpack Swings
• 40 Push Ups
• 50 Air Squats
• 40 Push Ups
• 30 Back Pack Swings

Day 24

12 w88 mobile EMOM…

• w88 mobile 1: Dumbbell Devil's Press
• w88 mobile 2: Dumbbell Hold

Day 25

For time…

• 40 Burpees + Dumbbell Plank Row + Dumbbell Thruster

Day 26

14 w88 mobile AMRAP…

• 400 Meter Run or 2 minutes Jumping Jacks
• 20 Backpack Squats
• 10 Push Ups

Day 27

15 w88 mobile EMOM…

• w88 mobile 1: 10 Dumbbell Floor Press
• w88 mobile 2: 10 Dumbbell Bent over Rows
• w88 mobile 3: 10 V-ups

Day 28

10 rounds for time..

• 5 Push Ups
• 10 Dumbbell Bent Over Rows
• 15 Air Squats
• 200 Meter Run or 1 w88 mobile Jumping Jacks

Day 29

5 x 3 w88 mobile AMRAPS...

• 3 Dumbbell Hang Power Clean and Jerks
• 6 Push Ups
• 9 Air Squats

Rest 1 w88 mobile between rounds

Day 30

For time…

• 800 Meter Run or 5 minutes of Jumping Jacks
• 30 Dumbbell Clean and Jerks
• 800 Meter Run or 5 minutes of Jumping Jacks
• 30 Alternating Dumbbell Snatches
• 800 Meter Run or 5 minutes of Jumping Jacks