Tuesday, 03.24.20

Challenge:

1 Mile Farmers Carry – odd object work.

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Full whiteboard sessions starting again tomorrow + movement library will be going live! Stay tuned.

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Full Home Gym:

Warmup:

2 rounds : 10 glute bridge (:02 pause at top) ,10 relax to hollow hold (:02 hold) , 10 alt. superman

+

2 rounds :5 child’s pose rock backs, 5 breaths in up dog , 5 breaths in down dog

+

2 rounds : 10 reverse lunge and twist ,10 kang squats , 10 scap push ups

+

2 rounds : 5 push up to down dog ,5 step down/up burpees , 5 air squats

+

3 rds

8 single arm row (like ring row set up)

10 star jumps

12 back pack clean and jerks

+

Specific movement warmup

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A. High Block SqT Clean x 3 + 1 Split Jerk; ascending in weight to heavy for the day in <15 minutes

*if no blocks or ability to stack, perform high hang cleans here for complex

B. Afap

10 wall walks

50 sit-ups

50 goblet hold reverse step lunges 50/35 DB

50 hollow rocks

50 dB hang alt split snatch ^

10 wall walks

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Minimal Equipment to NO equipment:

Warmup

+

A. Odd implement: pistols (strength) 6-8 reps each side x 4 sets

*anything with weight around house

B. Afap

10 wall walks

50 sit-ups

50 goblet hold reverse step lunges 50/35 DB

50 hollow rocks

50 dB hang alt split snatch ^

10 wall walks

*** if no DB or plate, improvise and find

something around your house to use.

*** modify accordingly: wall walks modify to accumulation of Wall Hold or dB or implement strict press with what you have. X 20 reps on strict

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