Monday, Feb 25th
PLEASE WATCH DAILY VIDEOS. These are important for you to see how each movement should be done with proper technique. You should always use proper technique over speed. Please ask questions if you’re not sure how to do a movement.
Performance Warm-up
3 easy rounds of:
15 jumping squats,
20 arm circles,
30 second plank
Strength
Back squats
5 sets of 1 reps at 90%+
Performance Notes
Get tired in one modality, and then have to work through many movements.
Performance
Buy in: 75 wall balls @20/14, then
5 rounds of:
30 jumping lunges,
30 push-ups,
30 ring rows
OR Redo 19.1
15 min AMRAP of:
19 wall balls @ 20/14
19 calories on the rower
Scaled Performance
Buy in: 30 wall balls @16/10, then
3 rounds of:
20 jumping lunges,
20 push-ups,
20 ring rows
——
Fitness Notes
The “buy in” strategy is interesting because you go from singular focus to finish one movement like a chipper to having to pace through multiple rounds.
Fitness Warm-up
3 easy rounds of: 15 jumping squats, 20 arm circles, 30 second plank
Fitness (bodyweight)
Buy in: 75 jumping squats, then
5 rounds of:
30 jumping lunges,
30 push-ups,
30 ring rows or banded rows
Scaled Fitness
Buy in: 50 air squats, then
3 rounds of:
20 jumping lunges,
20 push-ups,
20 ring rows or banded rows
——
Kettlebell/Dumbbell
Buy in: 75 KB swings @ 70/53, then
5 rounds of:
30 jumping lunges,
30 push-ups,
30 KB rows (15 each arm)