Friday, April 5th
Performance Warm-up
5 mins of rowing or riding a bike to get the blood moving.
Spend 5 mins stretching your hips and shoulders.
3 easy rounds of:
10 air squats
10 hanging ring rows OR bent over DB rows
10 overhead DB presses
Strength
Snatches
Spend 15 mins working up to your 5 rep max touch and go power snatch.
Performance Notes
There are a few movements that you will be able to keep moving through, and a few that you’ll probably have to break up into multiple sets. Even though you’re getting tired, use great form, and just “chip” through the workout.
Performance
Chipper
50 box jumps/step ups
40 push ups
30 pull ups
20 alt DB snatches at 50/35
10 handstand push ups
20 alt DB snatches
30 pull ups
40 push ups
50 box jumps/step ups
Scaled Performance
Chipper
40 box jumps/step ups
30 push ups on knees or toes
20 pull ups (please use band if needed and control the way down)
10 alt DB snatches at 35/20
5 pike handstand push ups on box/chair
10 alt DB snatches
20 pull ups
30 push ups
40 box jumps/step ups
——
Optional Conditioning
30 mins of 1 min hard, 1 min rest on bike. Go HARD for your min on.
——-
Fitness Notes
There are a few movements that you will be able to keep moving through, and a few that you’ll probably have to break up into multiple sets. Even though you’re getting tired, use great form, and just “chip” through the workout.
Fitness Warm-up
5 min slow jog
Spend 5 mins stretching your hips and shoulders.
3 easy rounds of:
10 air squats
30 second plank on elbows
10 extra long deep lunges (nice and slow)
Fitness (bodyweight)
Chipper
50 box jumps/step ups
40 push ups
30 banded bent over pulls OR lunges
20 v ups
10 handstand push ups
20 v ups
30 banded bent over pulls OR lunges
40 push ups
50 box jumps/step ups
Scaled Fitness
Chipper
40 box jumps/step ups
30 push ups
20 banded bent over pulls OR lunges
10 v ups
5 handstand push ups
10 v ups
20 banded bent over pulls OR lunges
30 push ups
40 box jumps/step ups
——-
Kettlebell/Dumbbell
Chipper
50 box jumps/step ups
40 push ups
30 bent over KB/DB rows (each arm) at 50/35
20 alt KB/DB snatches at 50/35
10 handstand push ups
20 alt KB/DB snatches
30 bent over KB/DB rows (each arm) at 50/35
40 push ups
50 box jumps/step ups