Tuesday, March 31, 2020 Day 9 Covid-19 shutdown

A. For time


Double unders






B. 3 sets.

30 hollow rocks

30 glute bridges

*substitutes for DB....double single jumps, practice DU for the same number of seconds that there are reps, lateral side to side hops

*pistols to a chair, couch, use the wall as balance or do double the amount of air squats

*you may add weight to the glute bridges but keep weight light so as to be able to move through all 30 reps continuously

57 views0 comments

Recent Posts

See All

Friday, August 6, 2021

A. Take 20 minutes to find 1RM Push Jerk B. 12 minute AMRAP Run 200m 1 round of Macho Man Run 200m 2 rounds of Macho man Run 200m 3 rounds of Macho Man *1 round of macho man 3 Power Cleans 3 Front squ

Thursday, August 6, 2021

For total time Run 600m 50 push press @ 65#/45# 40 Med-ball Ab mat sit-ups 20#/14# 30/24 cal row or bike 20 burpees 100 double unders/single unders rest walk exactly 3:00 then work back up the list

Wednesday, August 4, 2021

A. Take 20 minutes to build to a 1RM Back squat B. 5 minute AMRAP 10 kb swings @ 70#/53# 20 air squats 10 HR-push-ups rest walk 2:00 x2 sets *Goal is same or more reps on 2nd set Masters A. Row 500m;