Wednesday, May 27, 2020

May 27, 2020

 

Warm-Up

Run 200m
10-8-6-4-2
Stiff Legged Deadlift
Strict Press
V-Up
Run 200m

 

EMOM15
1. Bent-over Row – 10 Reps Right
2. Bent-over Row – 10 Reps Left
3. Reverse Fly – 20 Reps

+

30-20-10
Object Deadlift
Object Shoulder to Overhead
V-ups

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Tuesday, May 26, 2020

May 26, 2020

Warm up:

2 min of running

5/side Cossack lunge

5/direction Prone I.Y.T

15 air squats

x 2 sets

 

then:

 

15 min EMOM:

1- 30 sec Glute heel slides (feet on towel )

2- 30 sec Weighted walking lunges

3- 30 sec weighted wall sit

+

Every 3 mins x 5 sets:

100m run (30 out/30 back)  or 1 min burpees

8 DB or KB Power clean + Jerks 

40 double unders

 

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Sunday

May 24, 2020

Warm Up:

:15 Samson Stretch L/R

10 air squats

10 push ups

10 groiners

x 2 rounds

 

then:

 

20 weighted cursty squats (10 per side)

:30 sec weighted wall sit

8 x 3 position lunge (front, lateral, back) = 4 per side

x 4 rounds

+

16 minutes ascending ladder by 2: (2,4,6,8...)

row from high plank

reverse crunch

*after each set 20 mountain climbers*

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