WEDNESDAY, APRIL 24TH
Performance Warm-up
Loosen the legs and back up with a 5 min easy row
Then
3 rounds not for time of:
10 Russian kettlebell swings
20 walking lunges
20 arm circles forward and backward.
Spend 5-10 mins stretching your lats, and anything else that feels tight. Repeat this as a cool down when finished.
Strength
Pressing
10 mins to build to your heaviest 5 rep strict shoulder press
Then
10 mins to build to your heaviest 5 rep bench press
Performance Notes
This looks very basic, but give your full effort and see if you can hold on to unbroken KB’s and fast step ups.
Performance
5 rounds for time of:
20 kettlebell swings at 70/53
20 box step ups at 30/24
Scaled Performance
5 rounds for time of:
20 kettlebell swings at 53/35
20 box step ups at 24/20
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Optional Conditioning
20 min fun run. Just go out for 20 mins, and if you feel good… run fast, and if you don’t, don’t.
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Fitness Notes
Believe it or not, but you CAN get a great workout without physically moving much.
When those wall sits start to really burn, make sure you’re breathing deep breaths in a meditative way.
Fitness Warm-up
Loosen the legs with a 5 min easy jog
Then
3 rounds not for time of:
10 deep air squats with 2 second pause at bottom
20 walking lunges
20 arm circles forward and backward.
Spend 5-10 mins stretching your lats, and anything else that feels tight. Repeat this as a cool down when finished.
Fitness (bodyweight)
5 rounds for time of:
45 second wall sit
30 second plank on elbows
20 box/chair step ups at 30/24 inches
Scaled Fitness
5 rounds for time of:
30 second wall sit
20 second plank on elbows
20 box/chair step ups at 24/20 inches
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Kettlebell/Dumbbell
5 rounds for time of:
20 kettlebell swings at 70/53 OR alternating DB snatches at 50/35
20 box step ups at 30/24