MONDAY, APRIL 22ND
Performance Warm-up
Start with 5 mins on an air bike or rower
3 sets of handstand practice. On the wall, or free standing. 30 seconds max each set, and you determine the rest.
*Use an ab-mat or pillow to protect your head (if you aren’t used to doing these)…
3 easy rounds of:
10 calories on bike or rower
20 walking lunges with extra big steps and hands touch the ground on each step
10 bar facing burpees
Strength
Squats
Take 15 mins to build to a heavy 3 rep back squat. Checkout the training video on squats in the learning section.
Performance Notes
This is a twist off of last weeks Monday workout, but we’re doing clean and jerks instead of thrusters. Let me know what you liked better.
Performance
3 rounds for time of:
10 power clean and jerks at 135/95
10 bar facing burpees
Rest 5 mins
3 rounds for time of:
10 power clean and jerks 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 power clean and jerks at 95/65
10 bar facing burpees
Rest 5 mins
3 rounds for time of:
10 power clean and jerks at 65/45
10 bar facing burpees
*If you’re not comfortable with barbell clean and jerks… you can use dumbbells, or scale to a lighter weight.
**Post times for each part. Ex. 3:44/3:05
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Optional Conditioning
30 mins of uphill walking on a hill or treadmill (try for 120-140 beats per min)
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Fitness Notes
This is designed to be two sprint’ish workouts, with the first workout being harder than the second. Make sure that you have great technique on the movements, and once you have it, let the throttle open up.
Fitness Warm-up
Start with 5 easy jog
3 sets of handstand practice. On the wall, or free standing. 30 seconds max each set, and you determine the rest.
*Use an ab-mat or pillow to protect your head (if you aren’t used to doing these)…
3 easy rounds of:
Run 200m
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 squat jumps to 12in target
10 pike handstand push ups
10 object facing burpees
Rest 5 mins
3 rounds for time of:
10 squat jumps to 6in target
8 pike handstand push ups
10 object facing burpees
**Post times for each part. Ex. 3:44/3:05
Scaled Fitness
3 rounds for time of:
10 squat jumps
10 pike handstand push ups
10 object facing burpees
Rest 5 mins
3 rounds for time of:
10 squat jumps
8 pike handstand push ups
10 object facing burpees
**Post times for each part. Ex. 3:44/3:05
——
Kettlebell/Dumbbell
3 rounds for time of:
10 clean and jerks at 70/50
10 KB/DB facing burpees
Rest 5 mins
3 rounds for time of:
10 clean and jerks at 50/35
10 KB/DB facing burpees
*Post times for each part. Ex. 3:44/3:05
**If you only have 1 KB/DB… double the C&J reps and do them on both sides.