Tuesday, March 26th
Performance Warm-up
“5 easy rounds of:
10 press grip PVC overhead squats
10 Russian KB swings
10 goblet squats
30 double unders or practice”
Strength
“5 sets, working up in weight of:
Power clean plus power jerk
Squat clean plus split jerk”
Performance Notes
Be efficient, move quickly, and try to recover each round. If you don’t complete the movement in the allotted minute, then take the rest of the minute off, and extend the workout by a minute.
Performance
“24 min EMOM of:
Min 1 – Max unbroken set of handstand pushups
Min 2 – 15 KB swings at 70/53
Min 3 – 10 KB facing burpees (jumping completely over the KB each rep)
Min 4 – 15 banded rows OR bent over DB rows at 50/35”
Scaled Performance
“24 min EMOM of:
Min 1 – 10 pike on box/chair handstand pushups
Min 2 – 15 KB swings at 53/35
Min 3 – 8 KB facing burpees (jumping completely over the KB each rep)
Min 4 – 15 banded rows OR bent over DB rows at 35/26”
—–
Optional Conditioning
“40 min row (conversational pace)
*Do this with a buddy or good audio book”
——
Fitness Notes
Be efficient, move quickly, and try to recover each round. If you don’t complete the movement in the allotted minute, then take the rest of the minute off, and extend the workout by a minute.
Fitness Warm-up
“5 easy rounds of:
10 squats
10 arm circles each direction
10 single leg deadlifts
30 double unders or practice or 30 hops”
Fitness (bodyweight)
“24 min EMOM of:
Min 1 – Max unbroken set of handstand pushups
Min 2 – 14 pistol squats
Min 3 – 10 object facing burpees (jumping completely over the object each rep)
Min 4 – 15 banded rows OR box/chair step ups to 24/20 inches”
Scaled Fitness
“24 min EMOM of:
Min 1 – 8-10 pike on chair/box handstand pushups
Min 2 – 16 air squats
Min 3 – 10 burpees
Min 4 – 15 banded rows OR box/chair step ups to 20/16 inches”
——
Kettlebell/Dumbbell
“24 min EMOM of:
Min 1 – Max unbroken set of handstand pushups
Min 2 – 15 KB swings at 70/53
Min 3 – 10 KB facing burpees (jumping completely over the KB each rep)
Min 4 – 14 (7 each side) KB bent over rows at 70/53”