Monday 4/20/20

No Equipment

When the clock starts, perform...
Two sets of:
60 second Run/Bike/Row 
30 seconds of Downward Dog Stretch
30 seconds of Divebomber Push-ups
30 seconds of Inchworms
30 seconds of Reverse Snow Angels
30 seconds of Squat Hold
30 seconds of Kang Squats
30 seconds rest

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you're going too hard. Slow your pace and resume breathing only through your nose. Perform this at 75-80% effort. 

When the running clock reaches 14:00, perform the following...

Every minute, on the minute, for 16 minutes of:
Station 1: 10-15 Hand Release Push-Ups
Station 2: 10-15 Bearhug Backpack Squats
Station 3: 30 Seconds for Max Reps of Sumo Deadlift High Pulls (Use a Backpack or Duffle Bag)
Station 4: Rest

When the running clock reaches 30:00, perform the following...

Two rounds for time of:
10 Hand Release Push-Ups
10 Bearhug Backpack Squats
10 Sumo Deadlift High Pulls

Time Cap = 6 Minutes

When the running clock reaches 42:00, perform the following:

Every minute, on the minute, for 8 minutes of:
Station 1: 30 seconds of Right Side Plank
Station 2: 30 seconds of Left Side Plank
Station 3: 30 seconds of Superman Hold
Station 4: 30 seconds of Bent-Over Reverse Flys @ 32X1

Limited Equipment

When the clock starts, perform...
Two sets of:
60 second Run/Bike/Row 
30 seconds of Downward Dog Stretch
30 seconds of Divebomber Push-ups
30 seconds of Inchworms
30 seconds of Reverse Snow Angels
30 seconds of Squat Hold
30 seconds of Kang Squats
30 seconds rest

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you're going too hard. Slow your pace and resume breathing only through your nose. Perform this at 75-80% effort. 

When the running clock reaches 14:00, perform the following...

Every minute, on the minute, for 16 minutes of:
Station 1: 10-15 Floor Press
Station 2: 10-15 Front Squats
Station 3: 30 Seconds Max Reps of Hang to Overhead
Station 4: Rest

Use Dumbbells, Kettlebells, Sandbags, or a Barbell for these movements.

When the running clock reaches 30:00, perform the following...

Two rounds for time of:
10 Floor Press
10 Front Squats
10 Hang to Overhead

Time Cap = 6 Minutes

When the running clock reaches 42:00, perform the following:

Every minute, on the minute, for 8 minutes of:
Station 1: 30 seconds of Right Side Plank
Station 2: 30 seconds of Left Side Plank
Station 3: 30 seconds of Superman Hold
Station 4: 30 seconds of Banded Face Pulls

***

Mixed Modal Option

Against a 60-second running clock…
10/7 Machine Calories
Max Reps of Devil’s Press (50/35 lb DBs)
Rest 60 seconds and repeat for a total of TEN sets.

Don’t be scared to push the pace on these and trust that you can maintain an aggressive pace and be able to recover in 60 seconds. A good goal would be to perform 4-6 reps each set.

Running Option
Every 3 minutes, for 30 minutes for times:
Run 200 Meters @ 105% of your 400m PR pace

Speed intervals this week. Run these 5% faster than the pace you held for your 400m PR – so if your 400m PR was 60 seconds, you’ll aim to finish the 200 meters in 28.5 seconds each set. (60/1.05/2)

Rowing Option
Every 4 minutes, for 40 minutes for distances:
90 seconds of Rowing or Bike Erg

Huge challenge and achievement if you are successful…try to maintain last week’s pace again this week. You get a bit more rest and it’s two fewer sets, so dig in and make it happen!

Andrew Malek-Zadeh