Monday, March 4th
Performance Warm-up
4 slow rounds of:
Run 200m
5 wall balls to 12 foot target @30/20
10 walking lunges with twist each way
15 step ups @24/20
Strength
Back squats
5 sets of 3 with 2 second pause at the bottom
*This is one one thousand, two one thousand. π
Performance Notes
These workouts are fantastic for building mid range endurance. This is because the rest determined for you. If you do need to take a minute off… no worries, take a minute off and keep working at the top of the next minute.
Performance
EMOM for 21 minutes –
Min 1: 15 wall balls @30/20,
Min 2: 10 burpee box jump/step overs @24/20
Min 3: 30 second plank hold w/15 pound plate on back
Scaled Performance
EMOM for 21 minutes –
Min 1: 12 wall balls @20/14,
Min 2: 8 burpee box jump/step overs @24/20
Min 3: 30 second plank hold
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Fitness Notes
These workouts are fantastic for building mid range endurance. This is because the rest determined for you. If you do need to take a minute off… no worries, take a minute off and keep working at the top of the next minute.
Fitness Warm-up
4 slow rounds of:
Run 200m
5 burpees
10 walking lunges with twist each way
15 step ups @24/20
Fitness (bodyweight)
EMOM for 21 minutes –
Min 1: 15 banded thrusters or squat jumps to 10 inch target
Min 2: 10 burpee box/chair jump overs @24/20
Min 3: 30 second plank hold
Scaled Fitness
EMOM for 21 minutes –
Min 1: 12 banded thrusters or squat jumps to 10 inch target
Min 2: 8 burpee box/chair jump overs @24/20
Min 3: 30 second plank hold
——
Kettlebell/Dumbbell
EMOM for 21 minutes –
Min 1: 15 goblet squats @70/53,
Min 2: 10 burpees over the KB
Min 3: 30 second plank hold