Two workouts for this week while we await the kickoff of the new program on Nov 30th!
You can do them on whatever day you like. I will post more for next week.
Thu 11/19:
Warmup A or B, or mashup of both
A. 3 rounds:
30 sec/side Wall Death (Couch) Stretch
30 sec Standing Pike Stretch
30 sec in Low Squat Hold
B. Iso/Dynamic Air Squats:, 5 sets (rounds):
30 sec active hold at parallel, right into
15 sec AMRAP of as many explosive reps as possible
60 sec rest
C. 15 min AMRAP – try for nasal breathing thru all: (in & out)
Run ~300m (or Row 350m or 150 Rope Singles)
20 Squat Thrusts (Burpee w/ pushup or jump)
D. Hero Pose: 2 x 30 sec; RAN
Fri 11/20:
Warmup A or B, or mashup of both
A1. Strict Pushups: 5 x amrap(-1); rest 90 sec
A2. Rows*: 5 x 8-15; rest 90 sec
*use what you have. DB/KB One Arm Rows, Bent Barbell Rows, Ring or TRX Rows, etc.
B. 6 rounds:
10 KB/DB Swings (can sub squats or fast unweighted hip hinges)
10 alt’g Step-Ups
rest 30 sec b/t rounds
C. 2 rounds for range:
15 sec each in Downdog and Cobra
3/3 light DB Overhead Side Bends
5 Cross-Bench DB/KB Pullovers @3 sec holds