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TUESDAY 200519

Warm-up

Bike or Row 2 minutes
Pigeon Stretch Both Sides
14 lunges in place
20 Jumping Jacks
10 Squats

Grab a barbell to continue warm up….
Prep the front rack
10 Reverse Barbell Lunges
5 Front Squats with a pause in the bottom

Begin build in load to a working set…


Strength and Skill

Front Squats
Every 90 seconds for 12 minutes (8 sets)…

1 Power Clean + 3 Front Squats

Building to a heavy complex for the day


FITNESS & PERFORMANCE 200519

Every minute, on the minute, for 4 minutes for max reps or calories:
Station 1 – 30 seconds of Assault Bike or Rowing
Station 2 – 30 seconds of Dumbbell or Kettlebell Front Squats
Station 3 – 30 seconds of Devil’s Press
Station 4 – Rest

When the running clock reaches 5:00, perform the following…

Every 3 minutes, for 15 minutes (5 sets) for times of:
-Number of calories completed during 30 second max effort
-Number of Dumbbell or Kettlebell Front Squats completed during 30 second max effort
-Number of Devil’s Press completed during 30 second max effort

Tracking total number of reps completed per set for the 5 sets. (Enter into SugarWod each sets reps you completed as it will total it for you) The goal is to not fall off your reps you established in the first EMOM.


Active Warm up at home

When the clock starts, perform…

Two sets of:
60 second Run/Bike/Row/Jumping Jacks
60 seconds of Box Bear Crawl*
30 seconds of Pigeon Stretch per Leg
60 seconds of Alternating Reverse Lunges
30 seconds of Side Plank Reach Throughs per side
30 seconds of Ground to Sky Reaches
Rest 30 seconds

*For the box bear crawl, you will move 5 feet forward, 5 feet lateral, 5 feet backwards, and 5 feet the other lateral direction, thus making the shape of a box.


Climb Jump Press- Test

When the running clock reaches 15:00, perform the following…

Every minute, on the minute, for 4 minutes (4 sets) for max reps:
Station 1 – 30 seconds of Mountain Climbers
Station 2 – 30 seconds of Jumping Squats
Station 3 – 30 seconds of Backpack Devil’s Press
Station 4 – Rest


Climb Jump Press- for reps

When the running clock reaches 20:00, perform the following…

Every 3 minutes, for 15 minutes (5 sets) for times of:
-Number of Mountain Climbers completed during 30 second max effort
-Number of Jumping Squats completed during 30 second max effort
-Number of Backpack Devil’s Press completed during 30 second max effort


Body Building at home

When the running clock reaches 40:00, perform the following…

Three sets of:
20-30 Hip Bridges
Rest 30 seconds

15-20 Goblet Hold Good Mornings @ 3 sec descend 2 sec hold at the bottom
Rest 30 seconds

15-20 Lateral Flys
(use textbooks or water jugs)

Rest 60 seconds


Mobility

Forward fold- 90 sec
Roll Posterior
Pigeon Stretch

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