Monday, April 15th
Performance Warm-up
Start with 5 mins on an air bike
3 sets of handstand practice. On the wall, or free standing. 30 seconds max each set, and you determine the rest.
3 easy rounds of:
10 calories on bike
20 walking lunges with extra big steps and hands touch the ground on each step
10 bar facing burpees
Strength
Front Squats
Spend 15 mins building to today’s heaviest 5 rep front squat
Performance Notes
This is a very Open’esk couplet, with the twist of doing it twice at different weights. Getting good at these two movements will help you get into awesome shape, and look like it too!
Performance
3 rounds for time of:
10 thrusters at 135/95
10 bar facing burpees
Rest 5 mins
3 rounds for time of:
10 thrusters at 95/65
10 bar facing burpees
**Post times for each part. Ex. 3:44/3:05
Scaled Performance
3 rounds for time of:
10 thrusters at 95/65
10 bar facing burpees
Rest 5 mins
3 rounds for time of:
10 thrusters at 45/35
10 bar facing burpees
**Post times for each part. Ex. 3:44/3:05
——
Optional Conditioning
30 mins of uphill walking on a hill or treadmill (try for over 120 beats per min)
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Fitness Notes
These are two movements that are hard for most people. That doesn’t mean you should avoid them. In fact, it means that we all should do them more often, and they will yield amazing results. Hit these workouts with intensity, and see what you’re capable of.
Fitness Warm-up
Start with 5 mins easy jog
3 sets of handstand practice. On the wall, or free standing. 30 seconds max each set, and you determine the rest.
3 easy rounds of:
10 calories on bike200m run
20 walking lunges with extra big steps and hands touch the ground on each step
10 object facing burpees
Fitness (bodyweight)
3 rounds for time of:
10 banded thrusters at hard band OR squat jumps to 12in target
10 object facing burpees
Rest 5 mins
3 rounds for time of:
10 banded thrusters at easier band OR squat jumps to 6in target
10 object facing burpees
**Post times for each part. Ex. 3:44/3:05
Scaled Fitness
3 rounds for time of:
10 banded thrusters at hard band OR squat jumps to target
10 burpees
Rest 5 mins
3 rounds for time of:
10 banded thrusters at easier band OR squat jumps
10 burpees
**Post times for each part. Ex. 3:44/3:05
——
Kettlebell/Dumbbell
3 rounds for time of:
10 thrusters at 70/50
10 KB/DB facing burpees
Rest 5 mins
3 rounds for time of:
10 thrusters at 50/35
10 KB/DB facing burpees
**Post times for each part. Ex. 3:44/3:05