TUESDAY 200526


Row or Bike 2 minutes
15 Dislocates
15 Good Mornings
10 Reverse Lunges
10 Squats
10 Down Ups

PVC Snatch progressions

If you are planning to do Performance- grab a Barbell
If you are planing to do Fitness- grab a Kettlebell

Take 7-8 minutes to warm up your Snatch or KB Swings in preparation for the workout.

FITNESS 200526

Every 5 minutes, for 25 minutes (5 sets) for times of:
24/18 Cal on Bike
25 Kettlebell Swings

Note weight of kettlebell used and time to complete each set.


Every 5 minutes, for 25 minutes (5 sets) for max load:
500 Meter Row
5 Snatches

Your goal is to lift as much as possible over the course of the 25 snatch attempts. You can only take 5 attempts per set, so it’s important to make them count. You may increase or decrease loads as needed throughout the sets.

Active Warm up at home

When the clock starts, perform…

Two sets of:

60 second Run/Bike/Row/Jumping Jacks
30 seconds of Right Leg Lateral Line Hops
30 seconds of Left Leg Lateral Line Hops
60 seconds of Downward Dog Stretch
30 seconds of Lateral Plank Walks
30 seconds of Bodyweight Good Mornings
30 seconds of Hollow Rocks

Run Lift and Lunge

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

Every minute, on the minute, for 21 minutes (7 sets of):
Station 1 – 8 Backpack Sumo Deadlift High Pulls + 10 Backpack Bearhug Lunges
Station 2 – 200 Meter Run OR (20 Bicycles + Hollow Hold the remainder of the minute)
Station 3 – Rest

Bodybuilding at Home

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

Three sets of:
60 second Prone Plank From Elbows
Rest 15 seconds
10 Strict Handstand Push-Ups or 15 Tempo Push-Ups
Rest 15 seconds
30 seconds Single Leg Hip Bridge each Leg
Rest 30 seconds


Pigeon Stretch
Couch Stretch
Roll Posterior
LAX to traps and shoulders

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