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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