TUESDAY, APRIL 30TH
Performance Warm-up
5 easy rounds of:
20 arm circles forward and backward
10 goblet squats with 2 second pause at bottom
10 ring rows
Run 100m
Strength
Cleans
Every 2 mins for 16 mins…
2 squat clean and jerks, working up in weight through the sets
Performance Notes
Believe it or not, but I think the speed of your burpees is going to determine if you do this workout fast or slow. MAKE SURE that you are controlling yourself on the downward part of the pull ups, and if you cannot, please use a band and consider strict pull ups over kipping or butterfly.
Performance
5 rounds for time of:
15 wall balls @20/14
12 burpees
9 chest to bar pull-ups
9 ring dips
Scaled Performance
5 rounds for time of:
15 wall balls @14/10
12 burpees
9 pull-ups
9 box dips
——
Optional Conditioning
20 mins of rowing (7-8 intensity)
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Fitness Notes
This one will probably get your lungs pretty good. Try to focus on your breathing early on, and keep moving (even if it’s slowly).
Fitness Warm-up
5 easy rounds of:
20 arm circles forward and backward
10 air squats with 2 second pause at bottom
10 mountain climbers
Run 100m
Fitness (bodyweight)
5 rounds for time of:
15 squat jumps to 6 in target
12 burpees to 6 in target
9 banded bent over pulls OR hallow rocks
9 box/chair dips
Scaled Fitness
5 rounds for time of:
15 squat jumps
12 burpees
9 banded bent over pulls OR hallow rocks
9 box/chair dips
——
Kettlebell/Dumbbell
5 rounds for time of:
15 KB swings at 70/53 OR DB snatches
12 burpees
9 single arm bent over rows at 70/53
9 dips (or box or chair if needed)