FRIDAY, APRIL 26TH
Performance Warm-up
10 easy mins on an air bike or rower
3 easy rounds of:
20 arm circles forward and backward
5-10 strict pull ups
10 burpees
Then, spend 5-10 mins working on perfecting a controlled pull up kip (or butterfly) on the bar. If you have questions about this please ask.
Strength
Snatches
Spend 15 mins building to your heaviest DB snatch (on both arms)
*Every once in a while a heavy DB snatch will come up in a workout and it’s good to have practiced them. Ask me how I know…
Performance Notes
This should be a fun and fast workout. Well, by fast I mean that you should be able to keep moving pretty well.
You should be able to do the first set of pull ups and push ups unbroken to do the Performance workout. You can also always start with the harder workout, and add a band or push ups on the knees as you get too tired to keep moving.
Performance
5 rounds for time of:
Run 400m
20 pull ups
20 push ups
*Please keep the pull ups controlled on the way down.
**If you need to use a band on the pull ups that’s totally cool. Form over speed, always!
Scaled Performance
5 rounds for time of:
Run 400m
20 banded pull ups
20 push ups on knees or toes
*Please keep the pull ups controlled on the way down, and do strict pull ups if you’re not comfortable with kipping.
**If you need to use a band on the pull ups that’s totally cool. Form over speed, always!
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Optional Conditioning
5 round of 25 calories on air bike with 2 mins rest between each round. Go hard.
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Fitness Notes
This should be a fun and fast workout. Well, by fast I mean that you should be able to keep moving pretty well.
You should be able to do the first set of push ups unbroken. You can also always start with the harder workout, and move to push ups on the knees as you get too tired to keep moving. BUT it’s ok if you have to do smaller sets, as long as they aren’t ruining your intensity.
Fitness Warm-up
10 easy mins jog
3 easy rounds of:
20 arm circles forward and backward
10 hallow rocks
10 burpees
Then, spend 5-10 mins stretching out anything that’s tight.
Fitness (bodyweight)
5 rounds for time of:
Run 400m
20 banded bent over pulls OR 40 mountain climbers
20 push ups
Scaled Fitness
3 rounds for time of:
Run 400m
20 banded bent over pulls OR 40 mountain climbers
20 push ups on kneed or toes
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Kettlebell/Dumbbell
5 rounds for time of:
Run 400m
20 bent over KB/DB rows each arm
20 push ups