“Let character be your loudest statement.”
* at home with equipment
Every 5 mins for 30 mins do:
10 Alternating Single Dumbbell Power Clean & Jerks, pick load
Run, 400 m
Single Dumbbell Farmers Carry, pick load, 100 m
STIMULUS
6 intervals total, starting every 5:00
Starting times are 0:00, 5:00, 10:00, 15:00, 20:00, and 25:00
Aim is to push our paces here, given work rest, but to be consistent across all
The alternating single dumbbell power clean and jerk will begin on the ground in between the legs
The movement will move to the shoulder and then finish over head
It is recommended, but not required to carry the DB 50m with one arm and 50m with the other
Record all five times to gauge pacing
WARM-UP
3 Sets
1 Minute Jog In Place
10 DB Swings (eye level)
15 AbMat Sit-ups
20 Air Squats
- at home with no equipment
Every 5 mins for 30 mins do:
15 Push-ups
Walking Lunge, 50 ft
Run, 400 m
STIMULUS
6 intervals total, starting every 5:00
Starting times are 0:00, 5:00, 10:00, 15:00, 20:00, and 25:00
Aim is to push our paces here, given work rest, but to be consistent across all
Record all five times to gauge pacing
If we can’t get outside to run lets do 15 Tuck Jumps, and modify the workout to:
* OT3:00 x 7 Rounds:
15 Pushups
15m Walking Lunge (or 15 Reverse Lunges)
15 Tuck Jumps
WARM-UP
3 Sets
1 Minute Jog In Place
10 DB Swings ( eye level)
15 AbMat Sit-ups
20 Air Squats
Recent Comments