MONDAY, APRIL 29TH
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 abmat or pillow to protect your head (if you aren’t used to doing these)…
If you have trouble with handstands, please watch the training video
https://www.facebook.com/groups/272060936844290/learning_content/?filter=625903631179020&post=330009397716110
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
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Strength
Squats
Every 2 mins for 14 mins (7 sets)…
Build to your heaviest 3 rep back squat
*You MUST start your set at the start of every 2nd min.
Checkout the training video on squats in the learning section.
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Performance Notes
I’m really loving doing these Open style tests on Monday. They are really good at pushing your intensity to new levels with the second working set being lighter.
Performance
3 rounds for time of:
10 snatches at 135/95
10 bar facing burpees
Rest 5 minutes
3 rounds for time of:
10 snatches at 95/65
10 bar facing burpees
*You can do power or full snatches. I recommend doing power, or scaling the weight.
**Post times for each part. Ex. 3:44/3:05
Scaled Performance
3 rounds for time of:
10 snatches at 115/75
10 bar facing burpees
Rest 5 minutes
3 rounds for time of:
10 snatches at 75/55
10 bar facing burpees
*You can do power or full snatches. I recommend doing power, or scaling the weight.
**Post times for each part. Ex. 3:44/3:05
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Optional Conditioning
3 rounds at 70-80% intensity of:
5 mins on air bike
5 mins running
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Fitness Notes
I’m really loving doing these short, high intensity tests on Monday. They are really good at pushing your intensity to new levels with the second working set being lighter.
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 abmat or pillow to protect your head (if you aren’t used to doing these)…
If you have trouble with handstands, please watch the training video
https://www.facebook.com/groups/272060936844290/learning_content/?filter=625903631179020&post=330009397716110
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 jumping lunges to 12in target
10 pike handstand push ups
10 object facing burpees
Rest 5 mins
3 rounds for time of:
10 jumping lunges 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 jumping lunges
10 pike handstand push ups
10 object facing burpees
Rest 5 mins
3 rounds for time of:
10 jumping lunges
8 pike handstand push ups
10 object facing burpees
**Post times for each part. Ex. 3:44/3:05
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Kettlebell/Dumbbell
3 rounds for time of:
20 KB/DB snatches at 70/50 (10 each arm)
10 KB/DB facing burpees
Rest 5 mins
3 rounds for time of:
20 KB/DB snatches at 50/35 (10 each arm)
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.