Monday, March 11th
Performance Warm-up
Take 10 mins to practice kipping pull up, or butterfly pull ups. Keep tension in your shoulders the whole time. Really play with having really strict, tight movement.
3 easy rounds of:
10 banded rows
20 air squats
5 inch worms
Strength
Back squats
5 sets of 5
Building to your heaviest set of 5
Performance Notes
Try to push pretty hard on the pull ups, burpees and squats because you know that the run will refresh how you feel for the next round.
Performance
3 rounds of for time:
10 chest to bar pull-ups OR 8 Strict pull ups
12 burpees over kettlebell (two footed hop)
16 goblet squats @70/53,
Run 400m
*If you don’t have a super clean kip or butterfly chest to bar pull up, please do strict pull ups.
Scaled Performance
3 rounds of for time:
8 Strict pull ups (use a band if needed)
12 burpees,
16 goblet squats @53/35,
Run 400m
*If you don’t have a super clean kip or butterfly chest to bar pull up, please do strict pull ups.
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Fitness Notes
Try to push pretty hard on the rows, burpees and squats because you know that the run will refresh how you feel for the next round.
Fitness Warm-up
Take 10 mins to prep and stretch your shoulders. Move them around, see what feels good. We all have our own things to work on, and this is a good time to explore how your shoulders are feeling.
3 easy rounds of:
10 banded rows OR burpees slow
20 air squats
5 inch worms
Fitness (bodyweight)
3 rounds of for time:
10 bent over banded pulls OR v ups (if you don’t have bands)
12 burpees over 6 inch object (two footed hop)
16 pistol squats
Run 400m
Scaled Fitness
3 rounds of for time:
10 bent over banded pulls OR v ups (if you don’t have bands)
12 burpees
16 air squats
Run 400m
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3 rounds of for time:
10 bent over KB/DB rows (each side) @70/53
12 burpees over kettlebell (two footed hop)
16 goblet squats @70/53,
Run 400m