Wednesday, April 10th
Performance Warm-up
5 mins on rower
50 slow burpees
20 strict pull ups in sets of 3-5
*Use a band if needed
Strength
DB Bench Press
5 sets of 8-12 reps. You pick the weight that will cause you to fail in the rep range. After each set… do a max set of push ups.
*Rest 3 mins between sets
Performance Notes
If these movements are hard for you… this can be a frustrating workout. Make sure you’re breathing and staying calm. If the chest to bars aren’t happening… it’s ok to switch to regular pull ups, just keep your form tight.
Performance
For time:
18 back squats at 185/125 (from the ground)
18 chest to bar pull ups
15 back squats
15 chest to bar pull ups
12 back squats
12 chest to bar pull ups
9 back squats
9 chest to bar pull ups
6 back squats
6 chest to bar pull ups
3 back squats
3 chest to bar pull ups
Scaled Performance
For time:
18 back squats at 135/95 (rack or ground, you pick)
18 pull ups
15 back squats
15 pull ups
12 back squats
12 pull ups
9 back squats
9 pull ups
6 back squats
6 pull ups
3 back squats
3 pull ups
*Pull ups must be controlled on the way down. Please use a band if needed.
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Optional Conditioning
35 min row (5 out of 10)
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Fitness Notes
These squats should be pretty hard, so pick a height target that you can reach, but it’s definitely going to make you think about the next rep.
The bent over banded pulls should also be pretty hard. To the point of not being sure if you will have to break them up into multiple sets.
Fitness Warm-up
50 slow burpees
5 sets of 5
Bent over banded rows
*Make these hard once you’re warm
Fitness (bodyweight)
For time:
18 Explosive squat jumps to at 12/8in target
18 bent over banded pulls OR burpees
15 Explosive squat jumps to at 12/8in target
15 bent over banded pulls OR burpees
12 Explosive squat jumps to at 12/8in target
12 bent over banded pulls OR burpees
9 Explosive squat jumps to at 12/8in target
9 bent over banded pulls OR burpees
6 Explosive squat jumps to at 12/8in target
6 bent over banded pulls OR burpees
3 Explosive squat jumps to at 12/8in target
3 bent over banded pulls OR burpees
Scaled Fitness
For time:
18 Squat jumps as high as you can
18 bent over banded pulls OR burpees
15 Squat jumps as high as you can
15 bent over banded pulls OR burpees
12 Squat jumps as high as you can
12 bent over banded pulls OR burpees
9 Squat jumps as high as you can
9 bent over banded pulls OR burpees
6 Squat jumps as high as you can
6 bent over banded pulls OR burpees
3 Squat jumps as high as you can
3 bent over banded pulls OR burpees
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Kettlebell/Dumbbell
For time:
18 overhead KB squats at 70/53 (split arms evenly)
18 bent over rows each arm
15 overhead KB squats
15 bent over rows each arm
12 overhead KB squats
12 bent over rows each arm
9 overhead KB squats
9 bent over rows each arm
6 overhead KB squats
6 bent over rows each arm
3 overhead KB squats
3 bent over rows each arm