Friday, April 5, 2019

Select 1 of the workouts from this week that you haven't done and do it!

MONDAY
Strength Circuit
4 - 5 Sets
15 Lat Pulldowns
15 Strict Press (DB or BB)
15 Hamstring Curl
15 Sumo Goblet Squat

Metabolic Conditioning:
3 Rounds
400m Run
12 Overhead Squats 65/95
12 Deadlifts 95/135
*Keep the same bar and add/take off weights between movements


TUESDAY
Conditioning Work
6 Sets
50m Heavy Sled Push
Submaximal set of pushups

Metabolic Conditioning
14 minute circuit of
50m Overhead Single Arm KB Carry
14 GHD Situps
14 Wallballs 20/14
14 Double Unders


WEDNESDAY
Skill Development
Kipping Technique for your choice of Toes to Bar, Knees to Elbows, Pullups, Muscle Ups

Intervals
EMOM 24
Minute 1: 10 Back Squats 95/65
Minute 2: 20 Supermans
Minute 3: Echo Bike 12/10 cal
Minute 4: Rest


THURSDAY
Plyometrics
Find your max box jump height then do:
4 - 5 Sets
3 jumps at 80% of your max BJ height
9 Hanging Knee Raises (add a twist to make it more challenging!)
15 Heavy KB Swing

Maximal Output
Minute 1: 1 Burpee + 1 V-Up
Minute 2: 2 Burpees + 2 V-Ups
Minute 3: 3 Burpees + 3 V-Ups
… until you can’t complete the reps in the minute!