Monday, March 23, 2020

23
Mar

Monday, March 23, 2020

Warm up
Tabata boot strappers
Tabata Reverse Lunge
Tabata Push-up to Down Dog
Tabata Up Down
The Tabata interval is 20 secs of work followed by 10 secs of rest for 3 intervals.
Tabata score is the total reps performed in all of the intervals.
20 on x 10 off x 3 sets;
squat hammy grinders
reverse lunge with twist/overhead reach
pushup + down dog
up downs or burpees- increasing intensity

A. No equipment
Air Squat 3×15, using same weight per set
Hip Bridge 3×20, using same weight per set
Half Turkish Get-up 3×4, using same weight per set
Workout Option A: No equipment
A.3 sets of:
Air Squat x 10-15 reps
hip bridge x 15-20 reps
half kneeling Get-Up x 4 reps each side (non weighted)
Rest 60 seconds

A. Equipment
Goblet Squat 8-8-8, using heaviest weight per set
Russian Kettlebell Swing 20-20-20, using heaviest weight per set
Half Turkish Get-up 4-4-4, using heaviest weight per set
Workout option B: with equipment
A.3 sets of: Goblet Squat x 8 reps
KB/DB swings x 15-20 reps
half kneeling Get-Up x 2-4 reps each arm
Rest 60 seconds

B. No equipment
In 5 mins do:
5 Burpees
hen in the remaining time, AMRAP of:
10 Ground-to-Overheads, pick load
Rest 1 min
B. 5 minutes of:
heavy textbook/fill a backpack- Ground to Overhead x 10 reps, perform 5 burpees after every 10 reps completed
1 min rest…

B. Equipment
In 5 mins do:
5 Burpees
then in the remaining time, AMRAP of:
10 Ground-to-Overheads, pick load
Rest 1 min
B. 5 minutes of:
DB/KB Ground to Overhead-clean and press/snatch (5 each arm) after 5 each arm, perform 5 burpees
1 min rest…

C. No Equipment
In 5 mins do:
5 Burpees
then in the remaining time, AMRAP of:
10 Single Arm Thrusters, pick load
Rest 1 min
C. 5 min of:
5 single arm air thrusters each arm, after 5 each arm, perform 5 burpees
1 min rest…

C. Equipment
In 5 mins do:
5 Burpees
then in the remaining time, AMRAP of:
10 Single Arm Dumbbell Thrusters, pick load
Rest 1 min
C. 5 min of:
5 single arm DB/KB thrusters each arm, after 5 each arm, perform 5 burpees 1 min rest…

D. No equipment
Plank Shoulder Taps 3×10
Rest 1 min between sets.
D. 3 sets (slow for quality): rest 1 minute between sets
plank position- 10 each arm shoulder taps (20 total)

D. Equipment
Dumbbell Plank Row 10-10-10
Use the heaviest weight you can for each set.
Rest 1 min between sets.
D. 3 sets (slow for quality):
rest 1 minute between sets
plank position- 10 DB/KB row