M30 Bodyweight Bash
https://www.youtube.com/watch?v=pBfr5ua-lFs
Intervals For Wednesday!
10 Rounds For Reps:
30s Calorie Row
*Rest 30s
30s Sit-ups
*Rest 30s
30s Box Jumps (24/20)
*Rest 30s
30s Calorie Row
*Rest 30s
30s Sit-ups
*Rest 30s
30s Box Jumps (24/20)
*Rest 30s
Rx: 24/20
L2: 20/16
L1: 8/45lb plate, Box Russian Twists (L+R=1)
Climbing With Your Buddy
With A Partner
4 Rounds, 4:00 AMRAP Of:
3 Front Squats (135/95)
6 Push-Ups
9 Pull-ups
*Accumulate 15 rope climbs throughout workout – for every climb not completed, take 10 reps off your score
*1 Partner working at a time, break up reps however you’d like.
*Rest 2:00 between rounds, pick up where you left off
4 Rounds, 4:00 AMRAP Of:
3 Front Squats (135/95)
6 Push-Ups
9 Pull-ups
*Accumulate 15 rope climbs throughout workout – for every climb not completed, take 10 reps off your score
*1 Partner working at a time, break up reps however you’d like.
*Rest 2:00 between rounds, pick up where you left off
Level 2: 95/65, toes as needed, banded pull-ups, lay>sit>lay rope climbs
Level 1: 45/35, box/bar push-ups, jumping pull-ups, lay>sit>lay rope climbs
Touch Down Squats
https://www.youtube.com/watch?v=Nj6c9ELsquY
If you have knee pain, the touchdown squat is one of THE BEST exercises to help fix the problem. I use it with all of my patients who have pain, no matter the exact anatomical reason for developing the pain (patellofemoral pain syndrome, IT Band syndrome, patellar or quad tendonitis, etc). Today you’ll learn the exact steps to take to perform this movement.
If you have knee pain, the touchdown squat is one of THE BEST exercises to help fix the problem. I use it with all of my patients who have pain, no matter the exact anatomical reason for developing the pain (patellofemoral pain syndrome, IT Band syndrome, patellar or quad tendonitis, etc). Today you’ll learn the exact steps to take to perform this movement.
Get my book on fixing injury here:
https://www.amazon.com/Rebuilding-Milo-Foundation-Enhancing-Performance/dp/1628604220
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https://www.amazon.com/Squat-Bible-Ultimate-Mastering-Strength/dp/1540395421/
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Get olympic weightlifting programming (part 1):
https://marketplace.trainheroic.com/workout-plan/program/vaughn-program-1626381817?attrib=547878-aff-squatu
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A Little Dessert
4 Rounds For Quality:
200′ Upside Down Kettlebell Walk (switch after 100, elbow at 90 degrees)
10 Touch Down Squats (each leg)
1 Minute Plank (accumulate in 2-3 sets, if needed)
200′ Upside Down Kettlebell Walk (switch after 100, elbow at 90 degrees)
10 Touch Down Squats (each leg)
1 Minute Plank (accumulate in 2-3 sets, if needed)
Gwen
Clean & Jerk 15-12- and 9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.
Fight Going Up On A Wednesday
– Rx –
4 Rounds For Reps Of:
Minute 1: Calorie Row
Minute 2: Burpees
Minute 3: Sit-ups
Minute 4: Double Unders
Minute 5&6: Rest
4 Rounds For Reps Of:
Minute 1: Calorie Row
Minute 2: Burpees
Minute 3: Sit-ups
Minute 4: Double Unders
Minute 5&6: Rest
– Level 2 –
*Same as RX – Push to get as many double unders as possible. If unable to get any, switch to singles
– Level 1 –
4 Rounds For Reps Of:
Minute 1: Calorie Row
Minute 2: Box Burpees
Minute 3: Sit-ups/Box Mountain Climbers
Minute 4: Single Unders/Plate Speed Steps
Minute 5&6: Rest
Shorter, Yet Longer Intervals
– Rx –
15 Rounds, Every 2:00:
10 Alt. DB Snatch (50/35)
10 Air Squats
10 Wall Ball Mason Twists (20/14)
15 Rounds, Every 2:00:
10 Alt. DB Snatch (50/35)
10 Air Squats
10 Wall Ball Mason Twists (20/14)
– Level 2 –
15 Rounds, Every 2:00:
10 Alt. DB Snatch (30/20)
10 Air Squats
10 Wall Ball Mason Twists (14/10)
– Level 1 –
15 Rounds, Every 2:00:
10 Alt. DB Snatch (25/15)
10 Air Squats
10 Wall Ball Mason Twists (10/6)
4 Round Angie
You’re welcome that it’s not full Angie ;P – Shaun
– Rx –
4 Rounds For Time:
25 Pull-ups
25 Push-ups
25 Sit-ups
25 Air Squats
– Rx –
4 Rounds For Time:
25 Pull-ups
25 Push-ups
25 Sit-ups
25 Air Squats
– Level 2: Banded Pull-ups, Knees as needed on push-ups
– Level 1: 20 of each movement & jumping pull-ups, box/bar push-ups, box mountain climbers for sit-ups
Straight Up Conditioning Intervals
– Rx –
10 Rounds, Every 2 Minutes:
25 Double Unders
8 Burpees
*330 reps possible
10 Rounds, Every 2 Minutes:
25 Double Unders
8 Burpees
*330 reps possible
L2: 20s double under attempts
L1: Single unders/15 plate speed steps, 5 burpees
*300 reps possible – single unders or speed steps count for 25