Tuesday, April 16th
Performance Warm-up
5 easy rounds of:
15 air squats
5 strict pull ups
100m run
Spend 5-10 mins practicing your kipping or butterfly pull ups.
Strength
Cleans
Every 2 mins for 16 mins…
3 power clean and push jerks (touch and go)
*Build your load over the 8 sets
Performance Notes
This will go quick at first, and slow down as your sets get larger and larger! Have fun 🙂
Performance
Climb the ladder
10 min AMRAP (as many rounds as possible) of:
1 pull up
2 goblet squats at 70/53
2 pull ups
4 goblet squats
3 pull ups
6 goblet squats
4 pull ups
8 goblet squats
And so on for 10 mins…
*Pull ups need to be controlled on the way down. Use a band if needed. If you have trouble with kipping or butterfly pull ups… practice them prior to the workout, and do strict banded pull ups for the workout.
Scaled Performance
Climb the ladder
10 min AMRAP (as many rounds as possible) of:
1 pull up
2 goblet squats at 53/35
2 pull ups
4 goblet squats
3 pull ups
6 goblet squats
4 pull ups
8 goblet squats
And so on for 10 mins…
*Pull ups need to be controlled on the way down. Use a band if needed. If you have trouble with kipping or butterfly pull ups… practice them prior to the workout, and do strict banded pull ups for the workout.
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Optional Conditioning
30 mins on bike (intensity of 7/10)
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Fitness Notes
This will go quick at first, and slow down as your sets get larger and larger! Have fun 🙂
Fitness Warm-up
5 easy rounds of:
15 air squats
5 banded rows OR burpees
100m run
Fitness (bodyweight)
Climb the ladder
10 min AMRAP (as many rounds as possible) of:
1 bent over banded pull OR push up
2 pistol squats (total)
2 bent over banded pulls OR push ups
4 pistol squats (total)
3 bent over banded pulls OR push ups
6 pistol squats (total)
4 bent over banded pulls OR push ups
8 pistol squats (total)
And so on for 10 mins…
Scaled Fitness
Climb the ladder
10 min AMRAP (as many rounds as possible) of:
1 bent over banded pull OR push up on knees or toes
2 squats
2 bent over banded pulls OR push ups knees or toes
4 squats
3 bent over banded pulls OR push ups knees or toes
6 squats
4 bent over banded pulls OR push ups knees or toes
8 squats
And so on for 10 mins…
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Kettlebell/Dumbbell
Climb the ladder
10 min AMRAP (as many rounds as possible) of:
1 bent over row (each arm)
2 goblet squats at 70/53
2 bent over rows (each arm)
4 goblet squats
3 bent over rows (each arm)
6 goblet squats
4 bent over rows (each arm)
8 goblet squats
And so on for 10 mins…