Wednesday, March 20th
Performance Warm-up
3 easy rounds of:
10 slow burpees
10 single leg un-weighted deadlifts each leg
Run 200m
Strength
4 sets of 10 reps of alternating dumbbell bench presses
*If you can reach failure on each set, that would be awesome!
Performance Notes
These are both hard movements, but if you can keep moving it will be a relatively short workout. If you feel like you’re going to die… that’s about where I’m at as well. 🙂
Performance
21-15-9 of
Devils presses at 50/35
DB box step ups
Scaled Performance
21-15-9 of
Devils presses at 35/20
DB box step ups
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Optional Conditioning
30 min row (5 out of 10)
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Fitness Notes
The objective for this is to rip through this workout as fast as you possibly can. You really want to get into the burn, and know that it will be done quickly.
Fitness Warm-up
3 easy rounds of:
10 slow burpees
10 single leg un-weighted deadlifts each leg
Run 200m
Fitness (bodyweight)
21-15-9 of
Jumping alt lunges each leg (so 42-30-18 total)
Burpees over object
*This could be a bucket, or shoe, or anything that’s a few inches off the ground.
Scaled Fitness
21-15-9 of
Lunges each leg (so 42-30-18 total)
Burpees
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Kettlebell/Dumbbell
21-15-9 of
KB/DB snatches each arm
DB facing burpees