4/3/20
WARM-UP
3 Rounds
10-12 Supermans
16-20 Mountain Climbers
—
2 Rounds
5 Push-ups
10 alt shoulder taps
10 Split Squats **each side
—
AMRAP 5 @WU Pace
15 Jumping Jacks/Jump Rope Single Unders
5 No Push Burpees
10 Air Squats
5 Burpees
STRENGTH
Back Squats
4 x 7 @ 70%
HOME GYM & MINIMAL EQUIPMENT TRACKS
A. Home Gym
For Time
3 Rounds
50 DUs/75 singles
50 Air Squats
Into,
50 S2OH @95-115/65-80
Into,
3 Rounds
50 DUs/75 singles
50 Air Squats
Into,
50 S2OH
**Coaches Challenge
BB @135/95
B. Minimal Equipment
For Time
3 Rounds
50 DUs/75 singles
50 Air Squats
Into,
50 S2OH @95-115/65-80
Into,
3 Rounds
50 DUs/75 singles
50 Air Squats
Into,
50 S2OH
**Alternatives:
S2OH: DB, KB, Medball, Plate, # Packback, PVC
Jump Rope: Plate hops (75 reps), Jumping Jacks (50 reps, Mountain Climbers (50 reps), Jump Rope Simulation (75 reps)
BODY WEIGHT TRACK
C. Body Weight Only
For Time
3 Rounds
50 Mountain Climbers
50 Air Squats
Into,
50 HSPUs
Into,
3 Rounds
50 Mountain Climbers
50 Air Squats
Into,
50 HSPUs
**Alternatives
HSPUs: HR Push-ups, Pike Push-ups, Wall Walks (10 reps)
COACHES CHALLENGE OF THE DAY
D. CCOD
Accumulate 5 Mins in a Sitting Split
4 Rounds **NFT
6-8 Sphinx Push-ups
12-16 Cossack Squats
24-32 Bicycle Kicks
COOLDOWN/MOBILITY
Squat opener
-feet parallel, shoulders width apart
-elbows inside the knees
-push knees outward keeping torso straight
Half kneeling quad stretch:
-knee bent, foot in a natural position
-other leg stretches in line with the body
-bring your back down as far as you feel comfortable with.
The wall hinge
-hands flat against the wall
-arms and legs tense, push pelvis backward
-maintain a natural lumbar curve