Tuesday, Jan 29th
Performance Warm-up
Accumulate 3 mins of plank on your elbows
3 easy rounds of:
8 hanging ring rows
10 push ups
15 calories on air bike
Strength
Muscle clean x 3 at 35%, 40%, 45%
Power clean x 3 at 50%, 55%, 60%
Squat clean x 3 at 65%, 70%, 75%, 80%
Performance
3 rounds for time of:
15 pull ups
15 burpee box jump overs
Scaled Performance
3 rounds for time of:
15 ring rows
15 burpees
Performance Notes
Simply workouts are sometimes the best. Keep your pull ups nice and tight. With the burpees you CAN touch the top of the box with your feet, but not your hands, and you CAN step up if that’s more efficient for you.
——
Fitness Warm-up
Accumulate 3 mins of plank on your elbows
3 easy rounds of:
8 sit ups
10 push ups
15 jumping jacks
Fitness (bodyweight)
3 rounds for time of:
15 v ups
15 burpee box jump overs (or jump to 6 inch target if you don’t have a safe box)
Scaled Fitness
3 rounds for time of:
15 sit ups
15 burpees
Fitness Notes
Keep a tight position on your v ups, and try to be as efficient as possible on the burpee box jump overs. You DO NOT have to jump onto the box, you can step up. AND YOU CAN TOUCH THE TOP OF THE BOX WITH YOUR FEET.
——
Kettlebell/Dumbbell
3 rounds for time of:
15 bent over KB rows on right arm
15 bent over KB rows on left arm
15 burpee KB jump overs