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THURSDAY 200430

Warm-up

200m Jog
15 Waiter Bows
10 Spiderman Push ups
10 Squats
Downward Dog Pose and Upward Dog Pose

Grab an empty barbell to work on your front rack mobility
10 Pulls from the hang position to front rack
10 Barbell front Squats
5 Hang Squat cleans
5 Power Cleans + Front Squat

Prep your body to begin the strength portion with weights


Power Clean + Front Squats

Every 2 minutes, for 12 minutes (6 sets):
Power Clean + 3 Front Squats

Building up to a challenging starting load and holding that weight across your 6 sets.


FITNESS 200430

Complete rounds of 21, 15 and 9 reps for time of:

Ground to Overhead (Dumbbells or Barbell)
Burpees


Performance 200430

Complete rounds of 21, 15 and 9 reps for time of:
Ground to Overhead(115/75 lbs)
Burpees over the Bar

Time cap of 12 minutes.


At Home Warm-up

Every minute, on the minute, for 10 minutes (5 sets) of:

Station 1 = 10 Down Ups + Max Reps of Squats
Station 2 = Rest
(Record total number of half Squats achieved)


Dumbbell Complex Fun

Immediately followed by…

Every minute, on the minute, for 10 minutes (5 sets) of:
Station 1 = 5 Dumbbell Deadlifts + 5 Dumbbell Hang Cleans + 5 Dumbbell Push Press*
Station 2 = Rest

*You will complete as many rounds and reps possible within the minute for this portion. When it is time to work again you will start where you finished in the previous minute.


Burpee and Squats

Immediately followed by…

Every minute, on the minute, for 5 minutes (5 sets) of:
10 Burpees over the DB + Max Reps of Air Squats
(record total number of Air Squats)


Core work

Every minute, on the minute, for 5 minutes (5 sets) of:

20 Alternating Single-Leg V-Ups or 15-20 Sit-Ups


Mobility

Couch Stretch
Pigeon Stretch both sides
Calf Stretch on the wall

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