Workout of the Week – Thunder Rock
Another week, another workout that will get your leaner, stronger, and some more endurance. Wowza! Do you think you’ll participate? We sure hope so! But be careful… if you work too hard… you might get fantastic results. Just saying.
If you have any questions about the movements… let us know!
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Warm-Up
20 arm circles forward and backwards
Then
2 easy rounds of:
10 push-ups (3 second negatives)
10 air squats
10 walking lunges with stretch at bottom
Then
10 bent over DB rows
100 ft kb/db carry
2-4 man makers
Dumbbell Workout
6 rounds for time of:
4 devils presses
100 ft front rack double dumbbell/kettlebell carry at 50/35’s
200m run
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FYI: The bodyweight workouts are NOT watered down versions of the DB workout. You try one and let me know how easy it was.
Bodyweight Warm-Up
20 arm circles forward and backwards
Then
2 easy rounds of:
10 push-ups on knees or toes (3 second negatives)
10 air squats
10 walking lunges with stretch at bottom
Adv Bodyweight
6 rounds for time of:
8 handstand push-ups
100 ft walking lunges
200m run
Starter Bodyweight
4 rounds for time of:
8 pike handstand push-ups (on chair/bench/box)
100 ft walking lunges
200m run