Wednesday, May 20, 2020

May 20, 2020

Warm-up 
10 Arm Twists (video)
5/side Worlds Greatest Stretch

20 jumping jacks

10 walk out push ups

10 jumping air squats

:30 plank

x 2

 

TABATA 
Burpees
Rest
Med Ball/KB/Sandbag or DB Power cleans
Rest
KBS/DB swings or plate ground to overhead
Rest
Squats with Med Ball/KB/Sandbag/Plate or DB
Rest
Push-ups
Rest
Sit-ups
Rest
Bicep Curls with DB/Med Ball/KB/Object 
Rest
Lunge steps, no added weight

 

*8 different tabatas.
Each to be completed in its entirety, before moving to the next Tabata.
Rest 1-2 minutes between each Tabata.
Tabata = 20 sec work/10 sec rest x 8 sets.
You can find free Tabata Timer apps online to help you keep time ;-)

 

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Tuesday, May 19, 2020

May 19, 2020

Warm-up

200m Jog
10 Jump squats
10 Burpees
10 dead bugs per side

x 2 rounds

+

3 Rounds
800m Run (2 min out/ 2 min back)
30 DB Squat Cleans 
30 Burpees

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Monday, May 18, 2020

May 18, 2020

Warm Up
In :90 complete
5 Bent Over Rows
5 Eccentric Push Ups (5 seconds down, 2 second active bottom hold, fast up, 1s second at the top)
10 Air Squats 
Plank in the remaining time
Rest 30s

x 2 rounds

 

then:


E2MOM10 (5 sets)
3 Strict Press
Followed immediately by Max Effort Push-press or 10 reps, whichever comes first

+

10 Rounds
In 90s Complete
5 Bent Over Rows or 10 Kettlebell/Object Swings
10 Bench Dips
15 Air squats

Then AMRAP
Sit-ups

Rest 30s

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