Wed, 03.25.20

 

Got some downtime? Check out the new film “The Fittest” on iTunes.

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Warmup: 3 rounds
4 heel sweeps (each side)
4 knee hugs (each side)
4 heel to butt (each side)
4 lateral lunges (each side)
4 no push burpees
4 reverse lunges with a twist
2 rounds
6 good mornings
6 air squats
6 push ups
6 mountain climbers
1 round
8 split squats (each side)
8 burpees
+

CLICK HERE 
Dot Drill Work – see video. Spend 5-7 minutes here. Draw the 5 dots using chalk, or whatever else you can. Anything will work here.

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FULL HOME GYM: 

Weightlifting+ Options:
A. Power Snatch + Snatch Balance + OHS + 3 Snatch Pulls (from floor); climb for the day in <15min
B. CG Bench Press: 3.3.3 cluster ; :10 count between cluster sets; to max for the day in <15 min
C. Ring row : 75 afap (feet are hip level)

Monostructural: (bike, row, run, ski)
Minute 1: 10 sec sprint, 50 seconds rest
Minute 2: 20 sec sprint, 40 seconds rest
Minute 3: 30 sec sprint, 30 seconds rest
Minutes 4: 40 sec sprint, 20 seconds rest
Minute 5: 50 sec sprint, 10 seconds rest
Minute 6: 40 sec sprint, 20 seconds rest
Minute 7: 30 sec sprint, 30 seconds rest
Minute 8: 20 sec sprint, 40 seconds rest
Minute 9: 10 sec sprint, 50 seconds rest
Minute 10: 1 min at 80%

EMOM Option WOD: Every 3 minutes
5 Heavy hang Power Cleans + 20/16 calories on machine of choice

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MINIMAL EQUIPMENT: 

Warmup

+

A. DB SA Row x 8 reps each side x 8 sets, rest :30 between sides
B1. Weighted Wall Sit x :30
B2. Weighted air Squats x :30
B3. Air Squats x :30
rest 2 minutes x 4 sets
C. 3 rds AFAP
10 alt arm DB Devils Press
100′ weighed shuttle run (maximum 25′ sections, but as low as 10′ sections are find with your space – use db for your weight)

 

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NO EQUIPMENT:

A1. Complex: Find implement with handle in house, either add weight or find something with weight

10 side rows with implement + 5 side reverse fly’s (YouTube, reverse fly’s or rear deltoid fly etc)

A2. Weighted Wall sit: use your dog, animal or implement from the house. Target is :30 – 1 minute holds

A3. Air SqT High Jump  at Tempo of 53X1  x 5 reps

rest 3 min x 4 sets

B. 5 rds

10 burpees

100′ shuttle run

10 (5 each direction) around the world shoulder exercise (any implement you can hold onto. See video for movement HERE)

 

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COOL DOWN 

3 Rds
A. 15 second (up) db suitcase deadlift ( 3 seconds down)
B. 1 min plank
C. 30 second pigeon stretch each side

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