Thursday, May 14, 2020

May 14, 2020

Warm Up:

3 Inchworm + 5 Scapula Push-ups
30 seconds/side Bird Dog Hold

x 3 rounds


then:

 

Every 2:00 x 8 sets:
200m Run
15 Squat Thrusts

 

then:

 

100 Alternating Pistols or Assisted Pistol Squats
50 DB Strict Press or Strict HSPU

 

Finisher:

1 mile run

 

 

 

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Wednesday, May 13, 2020

May 13, 2020

Warm Up:

20 sec Crab table hold

20 sec/side Lunging hip flexor stretch ( back leg straight for leg 90 degree angle hips squared)

10 Wall angels or lying on floor angels

20 sec /side Neck release stretch

x 2 sets

 

then:

 

EMOM12 :30 ON/:30 OFF:
Station 1 – Alternating Dumbbell Power Snatch
Station 2 – Plank Hold w/Alternating Dumbbell Pass Through
Station 3 – Air Squats
Station 4 – Burpees

+

10 Rounds for Time

20 Push-Ups
20 Air Squats
20 Mountain Climbers (Left+Right=1)
20 Jumping Jacks

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Tuesday, May 12, 2020

May 12, 2020

Warm-Up

50s on 10s off
Single leg DL Right
Windmills Right
Broad jumps back and forth
Windmills Left
Single Leg DL Left

 

then:

 

EMOM16
1. Bulgarian Split Squat Right Leg- 10 Reps
2. Bulgarian Split Squat Left Leg- 10 Reps
3. Alternating Weighted Step-ups 10 Reps
4. Rest

+
5 Rounds
1 Minute of SA Alternating Snatches 50|35
1 Minute of SA Thrusters 50|35
1 Minute of Double Unders
1 Minute Rest

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