top of page
Search

Wednesday, April 1, 2020 Day 10 of Covid-19 shut down

A. For time:

10-9-8-7-6-5-4-3-2-1

Burpee broad jumps

Run 200m BETWEEN each set

B. 3-4 sets

Plank pull throughs

Wall sit x 30-45sec

*burpee broad jumps 6’/4’; should be a distance you have to stop and focus on really using hips

*plank pull throughs; pick something that is similar to weight of a DB or KB that you could use if at the gym

*wall sit; use anything weighted to add extra resistance but a weight you can hold the entire 30-45sec; can also do a single leg wall sit for the 30-45sec

81 views0 comments

Recent Posts

See All

AMRAP rounds minutes 00:00-15:00 12 minute AMRAP alternating whole rounds 10 DB thrusters @ 50#/35# per hand 7 burpee box-jump on and over 24"/20" box Minutes 15:00-27:00 12 minute AMRAP partition as

A. 1 Power clean + 1 Hang Power Clean + 2 S2oh Every 1:15 x8 sets -building load from 135#/95# to a tough set B. 10 minute AMRAP 16 jumping lunges 8 deadlifts @ 185#/125# 3 wall walks or 9 DB s2oh Ess

6 rounds for total time Run 200m/ Row 18/12 cals/ Echo Bike 14/11 cals 10 burpees 12 Box-jumps 24"/20" 14 Kb swings @ 53#/35# rest 1:00 *You must run/row/bike 2 times each; order does not matter

bottom of page