Wednesday, Jan 30th
Performance Warm-up
Accumulate 2 mins of L-sit holds
3 easy rounds of:
30 double unders
10 goblet squats at light/medium weight
10 slow burpees
Then warm up your clean and jerk to workout weight.
1 easy round of:
10 squat cleans at workout weight
10 shoulder to overhead
Strength
Bench
5 sets of 3 at 80%
*Rest as needed
Performance
3 min AMRAP of:
15 squat cleans at 135/95
15/10 calories on assault bike
Rest 3 mins
6 min AMRAP of:
15 squat cleans at 135/95
15/10 calories on assault bike
15 shoulder to overhead at 135/95
Rest 3 mins
9 min AMRAP of:
15 squat cleans at 135/95
15/10 calories on assault bike
15 shoulder to overhead at 135/95
30 double unders
Scaled Performance
3 min AMRAP of:
15 squat cleans at 95/65
10/8 calories on assault bike
Rest 3 mins
6 min AMRAP of:
15 squat cleans at 95/65
10/8 calories on assault bike
15 shoulder to overhead at 95/65
Rest 3 mins
9 min AMRAP of:
15 squat cleans at 95/65
10/8 calories on assault bike
15 shoulder to overhead at 95/65
90 single unders
Performance Notes
These workouts are great for teaching your body to recover and then get back in the game, and it’s fun to add a new movement each round to challenge yourself while feeling tired.
——-
Fitness Warm-up
Accumulate 2 mins of L-sit holds or flutter kicks
3 easy rounds of:
30 double unders (practice these if you have a rope) or 15 tuck jumps
10 air squats with 3 second hold at bottom
10 slow burpees
Fitness (bodyweight)
3 min AMRAP of:
15 explosive jumping squats to 6 in target
200m run/row
Rest 3 mins
6 min AMRAP of:
15 explosive jumping squats to 6 in target
200m run/row
15 pike handstand push ups
Rest 3 mins
9 min AMRAP of:
15 explosive jumping squats to 6 in target
200m run/row
15 pike handstand push ups
30 double unders
Scaled Fitness
3 min AMRAP of:
15 air squats
200m run/row
Rest 3 mins
6 min AMRAP of:
15 air squats
200m run/row
15 push ups on knees or toes
Rest 3 mins
9 min AMRAP of:
15 air squats
200m run/row
15 push ups on knees or toes
50 single unders or two footed hops if you don’t have a jump rope.
Fitness Notes
These workouts are great for teaching your body to workout hard, recover, and then get back in the game, and it’s fun to add a new movement each round to challenge yourself while feeling tired.
——
Kettlebell/Dumbbell
3 min AMRAP of:
7 right arm squat cleans at 70/53
7 left arm squat cleans
15/10 calories on assault bike or 200m run
Rest 3 mins
6 min AMRAP of:
7 right arm squat cleans at 70/53
7 left arm squat cleans
15/10 calories on assault bike or 200m run
7 right arm shoulder to overhead at 70/53
7 left arm shoulder to overhead
Rest 3 mins
9 min AMRAP of:
7 right arm squat cleans at 70/53
7 left arm squat cleans
15/10 calories on assault bike or 200m run
7 right arm shoulder to overhead at 70/53
7 left arm shoulder to overhead
30 double unders