Zoom! For Friday and Saturday. Workouts for both days below 🙂 Happy scrolling!
Friday Zoom Times: 11:00am
Join Zoom Meeting
https://zoom.us/j/5436926158
Meeting ID: 543 692 6158
Passcode: 162313
Sunday Zoom!
BT3 ON SUNDAY at 5:00pm
Zoom ID: 874 1222 5401
No passcode 🙂
Here’s the workout:
Max Rounds in 15 Minutes of
20 DB Overhead Squats (10 left, 10 right)
30 Squat Thrusts (Half Burpee)
40 Flutter Kicks
Squat Thrust: A.K.A. the “Half Burpee”. Hands down, feet back to push-up position, bring feet forward and then stand back up. NO chest to floor component 🙂
Flutter kicks: Lay on your back and with your feet about a foot off the ground, scissor your legs up and down quickly. Each time your legs cross each other is a rep. Try to keep your lower back against the floor using your stomach muscles!
Advice:
The Overhead Squats should be tough for 10, but done with a weight/depth that keeps you from twisting, going on your toes, or anything bad technique-wise. Explore the load here, make it heavy as you can still get 10 reps with your off hand.
Warm-up:
I think warming up with some Squat Therapy reps intermingled with pass-throughs and some 90-90’s is just darn smart. Stretch the hamstrings to make way for life, and you should be good to go!
Intervals!
Yesterday was fun. Let’s take a simpler approach 🙂
Warm up enough to be really ready, then:
3000m Time Trial
Saturday:
The Workout!
Scales, and L-sits for 20 minutes-ish and then:
Max Rounds in 12 minutes of:
15 Power Cleans with Something cool (Sandbag, duffel, case of La Croix, barbell, etc)
12 Candle Sticks
9 Military Presses (barbell, DB’s, cinder block, etc.)
Warm-up:
Do the Scales and the L-Sits for at least 20 minutes to get things rolling, make sure you do a bunch of arm swings to prep for inchworms, and then practice the clean for a while to get it solid and the loading appropriate to where you can do all 15 in a row and have it be tough when you get there 🙂 SMASH it.
Rowing:
Warm up really well, and then smash the start!
For Max Rounds:
Row 300m – ALL OUT
Rest twice as long as it took to row it
Stop when you complete a round that is 5 seconds longer than your best round.
If you’ve done more than 6 rounds stop, and you probably should have tried harder on your first round, or the second 🙂
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