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TUESDAY 200908

Warm-up

200m Jog
15 Dislocates
10 Leg Swings each way
10 PVC OH Squats

Then…

“Air Fran”

Using a PVC pipe only, perform:
21 Thrusters
21 “Kipping Pull-Ups”
15 Thrusters
15 “Kipping Pull-Ups”
9 Thrusters
9 “Kipping Pull-Ups”

*You won’t actually do pull-ups for this. Instead, mimic the motion of the pull-ups with your arms, using the PVC as the “bar” while keeping your feet firmly planted on the floor. So your arms and the bar will move but the rest of your body will not. The purpose is to elevate your heart rate for the main workout so go as fast as possible and see if you can beat the world record Fran time of 1:53!


FITNESS 200908

Every 10 minutes, for 40 minutes (4 sets) for times:

30/25 Calories of Rowing
800 Meter Run
100 Single Unders

Modify the workout appropriately such that you get between 2-3 minutes of rest between sets. The intent is smooth pacing and four sets that are very similar in time. If you are running over the 8-minute mark, scale back accordingly.


PERFORMANCE 200908

Every 10 minutes, for 40 minutes (4 sets) for times:

40/30 Calories of Assault Bike
800 Meter Run
50 Double-Unders

Modify the workout appropriately such that you get between 2-3 minutes of rest between sets. The intent is smooth pacing and four sets that are very similar in time. If you are running over the 8-minute mark, scale back accordingly.


At Home Warm-up

Every minute, on the minute, for 15 minutes:

Minute 1: 5 Russian Baby Makers + 30 Seconds of Bottom of Squat Hold
Minute 2: 45 Second Knee Plank Hold
Minute 3: 10 Standing Ground to Sky Touches + 2 Inch Worms


10-1 Squat Cleans and Run

Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps for time of:
Dumbbell Squat Cleans
2x Calories Row, Bike or Run

If you do not have dumbbells you may use any weighted object (Barbell, kettlebells, back pack). If you do not have a cardio machine then perform a 200 Meter Run every round.


Mobility

LAX to Feet and Plantar Fascia
Pigeon Stretch
Calf Stretch on post or wall
Roll Posterior

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