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

A. For time:


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

A. 12 minute AMRAP 15 Push-ups 10 Deadlifts @ 115#/75# 5 Hang Power Snatches @ 115#/75# B. Echo or Assault Bike 2 minutes @ moderate effort rest 90-120 seconds x4-5 sets *goal is same cals each set

A. Take 15 minutes to complete 5 sets of 1-2 back squats @ 100% of 3RM B. For total time 40 s2oh @ 75#/55# 30 toes to bar 20 Box-jumps 30"/24" rest exactly 1:00 30 s2oh 20 toes to bar 10 Box-jumps res

A. Take 15 minutes to complete 4 sets of the following 12 Pendlay rows @ 115#/75# 12 Tall kneeling DB strict press Max strict pull-ups/Banded pull-ups in 45 seconds B. 4 minute AMRAP 2 rounds 36 Doubl