Saturday, 03.21.20

Get outside this weekend! Explore, get into nature, feel the ground and be in the moment.

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Coach Mat and Sean on todays workouts

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Warmup

Amrap 10
2-4-6-8-10-12
good morning
alt. reverse lunge with twist
scap push ups
alt. shoulder taps
air squats
alt. jumping lunges
push ups

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Workout: w/ limited equipment 

5 rds
15 plate ground to OH 45/25
10 OH Plate Tricep Extension
15 burpees onto plate
10 kipping HSPU
15 goblet hold squats
100′ burpee broad jump
rest 1 min between rounds

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W/ out Equip:

^same, just using house implements and whatever you have available. Kipping HSPU become hand release pushups, and broad jump to 10′ sections or broken down. See white board video from coach.

 

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Cooldown;

2 min 90/90 breathing *see coaches instruction

+

3 RDS.
A. 20 deadbugs
B. 10 pushup to downdog
C. 5 Reps of wall squat therapy with 5 sec tempo

 

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Home Gym:

A. Power Clean + Push Press + Power Clean + 2  Push Jerk + Power Clean + Split Jerk ; climb to heavy in complex in <18 min

B. 5 rds
15 plate ground to OH 45/25
10 OH Plate Tricep Extension
15 burpees onto plate
10 kipping HSPU
15 Plate SqTs
100′ burpee broad jump
rest 1 min between rounds

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