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13 April 2020

11
Apr

13 April 2020

13 April 2020

Warm-up: 5:00 Aerobic cardio (Bike, Row, Run, Jump Rope etc.), 3 Sets: 10x Goblet Squat (can be an air squat), 16x Box Step up (can be a bench or a curb!), 10x Alternating arm to foot V- up.

Strength: Front Squat: 7-5-3-3 (increase load with each reduction in rep count) then 1 sets of 10-12 reps at 75-80% of first set.

Stamina: 4 Rounds, not for time: 10x DB Push up to thruster, 20x Wall Ball Sit up shots, 100m Bear hug plate carry (AHAP unbroken).

WOD: 20:00 AMRAP:

5-10-15-20-25-30, etc.

  • Kettlebell Swing (55/35) 
  • Box Jump (24/20) or Step up
  • Power Clean (135/95) – if no bar, perform a dumbbell or kettlebell power clean

Cool Down: 1 Mile Run – Moderate Pace

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