Workout of the Week – Bundle of Joy
Our program is here to help you Get Better in any way we can! And even if you just do our Workout of the Week we are happy. This is an exceptionally fun workout that we wanted to share with you.
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Warm-Up
Wall sits for 1-2 mins
2 easy rounds of:
20 air squats
20 arm circles each direction
40 multi directional hops for warming up the ankles and calves
2 easy rounds of:
20 squat jumps
200m jog OR 100 high knees
10 burpees
Practice your single arm DB thrusters, devils presses, and double unders before starting.
Workout of the Week – Bundle of Joy
2 rounds for time of:
50 single arm DB thrusters (switch every 5 reps)
30 double unders OR 2-4 inch hops
10 single arm alternating DB devils presses
RX is 50/35 DBs, but you should pick a weight that you can do 20 single arm DB thrusters unbroken when fresh.
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FYI: The bodyweight workouts are NOT watered down versions of the DB workout. You try one and let me know how easy it was.
Bodyweight Warm-Up
Wall sits for 1-2 mins
2 easy rounds of:
20 air squats
20 arm circles each direction
40 multi directional hops for warming up the ankles and calves
2 easy rounds of:
20 squat jumps
200m jog OR 50 mountain climbers
10 burpees
Adv Bodyweight
2 rounds for time of:
50 squat jumps
35 mountain climbers
20 single leg alternating burpees
Starter Bodyweight
2 rounds for time of:
25 squats
15 mountain climbers
7 burpees