Core Day – AMREP – EMOM x 3 rds. of 45 sec. of work each movement. Plank is 1 rep, unless you break then it is 0.
for time – reps of 24-21-18-15-12-9-6-3 of:
- Odd-object Clean
5 gallon bucket with a lid, loaded with some sand, rocks or water works great. Backpack loaded with books or rice bags or ….
- WOD 1 – EMOM – In 1 minute perform one Lunge and one Air Squat, next minute do two of each,, next minute do three of each… Climb the ladder and see how far you can get within 1 minute time frames.
- WOD 2 – GO RUN! Stretch the distance, push yourself!
Monday, April 20, 2020
EMOM x 3 rds – accumulate as many reps as possible in 45 seconds, then move to next movement… planks count as 1, unless you break then they are 0. You only get 45 seconds to perform the movements, Push It Hard. Even if movements get sloppy, this is about time under tension, strength day!
- Air Squat
- Left-side Plank https://youtu.be/IkMmABQ9SkM
- Right-side Plank https://youtu.be/IkMmABQ9SkM
- Calf Raise https://youtu.be/UV8gOrHmuKc
for time – split evenly with a partner – accumulate 1500 reps freely of the below movements. You and your partner must have at least 20 reps/attempts of each movement.
- Air Squat
- Jumping Jack
- Jump Rope – SU or x 2.5 DU
- Table Row
18 min. AMRAP – 2 rds for as many reps as possible – 45 sec. work and 15 sec. rest – Pick backpack weight
- Backpack Squat
- Backpack Push-up
- Backpack Front Raise https://youtu.be/URsqqeKWSjg
- Backpack Plank
- Backpack Mountain Climber
- Glute Bridge https://youtu.be/MwNP1Ure28Q
- Russian Twist
- Isometric Backpack Squat Hold – take a rep away every time you break
- Reverse Plank -take a rep away every time you break https://youtu.be/ZNAxdJ6Bt00
16 min. AMRAP
- 60 Lateral Hop https://youtu.be/bqbZqxqs8tY
- 40 Air Squat https://youtu.be/a_fb6Kz7FQg
- 20 Odd Object Ground-to-Overhead https://youtu.be/L0R8fBtacAA