Tuesday, 05.19.20

TeammateTuesday

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Refresh in am for full updates with minimal / no equipment options. Warmup will be posted following the 7:30a Zoom

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Warmup:

Warm up

3 rounds

20 alt calf raises

10 alt help sweeps

5 inch worms

2 rounds

10 air squats @ 31X1 tempo

10 hollow rocks

10 glute bridges

2 rounds

20 shoulder taps

20 alt toe taps

Class modifications

10 inch worm no push up + shoulder taps

150 toe taps

Rest 2 x 3 rounds

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Full gym:

A1. Weighted Pull-ups 3-3-3-3-3

A2. 6 Hang Power Clean (heavy, but TnG speed)

A3. 400m run

Rest 2-3 min between supersets

B. Afap

42 wall balls

21 t2b

30 wall balls

15 t2b

18 wall balls

9 t2b

* unbroken is target. Can modify to 21-15-9 for WB to tone things back. Can also modify sets of t2b. Think “fast”

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Minimal Equipment:

A. Repeats

50′ dB bear crawl

400m run

Rest 2 min x 3 sets

B. Amrap 10

10 alt db thruster

10 weighted sit-ups

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Zoom: (specific to class – see coach)

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