Monday, April 8th
Performance Warm-up
10 mins on the bike or rower (nice and easy)
3 easy rounds of:
20 hops (getting the ankles warm)
10 arm circles each way
10 Russian KB swings
10 goblet squats
5 mins of stretching any tight areas
Strength
Back squats
3 sets of 5 at 75%
3 sets of 10 at 65%
*Rest 2-3 mins between sets
Performance
This has the feeling of a chipper, but if you finish a round… you get to keep on going. I would recommend breaking up your reps early and often. Try to keep your composure, don’t go to hard out of the gate, and move methodically.
Performance
20 minute AMRAP of:
50 double unders
50 kettle bell swings @70/53
50 push-ups
50 box jumps 24/20
50 walking lunges
Scaled Performance
20 minute AMRAP of:
50 double unders or 150 single unders
50 kettle bell swings @53/35
50 push-ups on knees or toes
50 box jumps/steps 20/16
50 walking lunges
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Optional Conditioning
33 min easy jog (5 out of 10)
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Fitness Notes
Some of these movements will be easier than others, and that’s fine. Don’t think that you should be able to cruise through all of this. Some of these movements (like the push ups) might take you several sets to get to 50.
Work hard, and use great technique.
Fitness Warm-up
10 mins easy jog or uphill walk
3 easy rounds of:
20 hops (getting the ankles warm)
10 arm circles each way
10 box/chair step ups
10 air squats
5 mins of stretching any tight areas
Fitness (bodyweight)
20 minute AMRAP of:
50 jumping jacks
50 push-ups
50 box/chair step ups 24/20
50 walking lunges
Scaled Fitness
20 minute AMRAP of:
50 jumping jacks
50 push-ups on knees
50 box/chair steps 20/16
50 walking lunges
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Kettlebell/Dumbbell
20 minute AMRAP of:
50 double unders
50 kettle bell swings @70/53
50 push-ups
50 two footed hops over the KB
50 walking lunges