Friday, Feb 8th
Performance Warm-up
5 slow rounds of:
10 burpees
10 lunges
Stretch front rack by holding barbell and lifting elbows as high as you can for 5 second intervals
1 min seated hamstring stretch with legs spread.
1 min standing or seated quad stretch.
Strength
Power cleans
5 sets of 2 at 70%+
Performance Notes
Fun workout! When I did this workout, I did the burpees slow and kept the lunges unbroken. I’m much better at lunges than burpees, but if that’s not you… do your burpees fast and break up the lunges.
Performance
For time… 1-10
Bar facing burpees
Front rack lunges at 115/75
*Lunges are each leg. So on the round of 1, you’ll do 1 right leg lunge, and 1 left leg lunge.
**Lunges are alternating.
Ex. 1 burpee – 1 lunge (on each leg)
2 burpees – 2 lunges (alt on each leg)
3 burpees – 3 lunges (alt on each leg)
Scaled Performance
For time… 1-10
Burpees over bar
Back rack lunges at 95/65
*Lunges are each leg. So on the round of 1, you’ll do 1 right leg lunge, and 1 left leg lunge.
**Lunges are alternating.
Ex. 1 burpee – 1 lunge (on each leg)
2 burpees – 2 lunges (alt on each leg)
3 burpees – 3 lunges (alt on each leg)
——
Fitness Notes
Fun workout! When I did this workout, I did the burpees slow and kept the lunges unbroken. I’m much better at lunges than burpees, but if that’s not you… do your burpees fast and break up the lunges.
Fitness Warm-up
5 slow rounds of:
10 burpees
10 lunges
1 min seated hamstring stretch with legs spread.
1 min standing or seated quad stretch.
Fitness (bodyweight)
For time… 1-10
Burpees to 6 inch target
Jumping lunges
*Lunges are each leg. So on the round of 1, you’ll do 1 right leg lunge, and 1 left leg lunge.
**Lunges are alternating.
Ex. 1 burpee – 1 lunge (on each leg)
2 burpees – 2 lunges (alt on each leg)
3 burpees – 3 lunges (alt on each leg)
Scaled Fitness
For time… 1-10
Burpees
Lunges
*Lunges are each leg. So on the round of 1, you’ll do 1 right leg lunge, and 1 left leg lunge.
**Lunges are alternating.
Ex. 1 burpee – 1 lunge (on each leg)
2 burpees – 2 lunges (alt on each leg)
3 burpees – 3 lunges (alt on each leg)
——
Kettlebell/Dumbbell
For time… 1-10
KB/DB facing burpees
Front rack lunges at 70/53 in goblet squat position
*Lunges are each leg. So on the round of 1, you’ll do 1 right leg lunge, and 1 left leg lunge.
**Lunges are alternating.
Ex. 1 burpee – 1 lunge (on each leg)
2 burpees – 2 lunges (alt on each leg)
3 burpees – 3 lunges (alt on each leg)