Monday 5/4/20

No Equipment

Two sets of:
60 second Run/Bike/Row/Jumping Jacks
30 seconds of Downward Dog Stretch
30 seconds of Divebomber Push-Ups
30 seconds of Handstand Hold OR Front Leaning Rest
30 seconds of Reverse Snow Angels
30 seconds of Russian Baby Makers
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 15:00, perform the following...

Against a 2-minute running clock, complete as many reps as possible of:
20 Air Squats
15 Backpack Push Presses
Max Reps of Backpack Devil's Presses in the remaining time

Rest 60 seconds between sets, and complete a total of five (5) sets.

When the running clock reaches 35:00, perform the following...

Three sets of:
15 seconds of Top of Push-Up Hold
15 seconds of Bottom of Push-Up Hold
Max Reps of Unbroken Push-Ups
Bulgarian Split Squats x 8-10 each leg @ 3111
Rest as needed

Limited Equipment

When the clock starts, perform...

Two sets of:
60 second Run/Bike/Row/Jumping Jacks
30 seconds of Downward Dog Stretch
30 seconds of Divebomber Push-Ups
30 seconds of Handstand Hold OR Front Leaning Rest
30 seconds of Reverse Snow Angels
30 seconds of Russian Baby Makers
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 15:00, perform the following...

Against a 2-minute running clock, complete as many reps as possible of:
10 Goblet Squat @ 21X1 Tempo
15 Dumbbell or Barbell Push Presses
Max Reps of Alternating Single-Arm Devil's Presses in the remaining time

Rest 60 seconds between sets, and complete a total of five (5) sets. 

When the running clock reaches 35:00, perform the following...

Three sets of:
Alternating Dumbbell Bent Over Rows x 8-10 reps each arm
Rest 30 seconds
Dumbbell Floor Press x 8-10 reps
Rest 30 seconds
Dumbbell Farmer's Hold Bulgarian Split Squats x 8-10 each leg @ 3111
Rest as needed

***

Running Option
For warm-up:
Run 400 Meters @ 60-65%
Run 400 Meters @ 65-70%
Run 400 Meters @ 70-75%

Rest as needed, and then…

For time:
Run 400 Meters @ 100%

This should be treated as a maximal effort test.

Rest 60-90 seconds, and then…

For cool down:
Run 400 Meters @ 65-70%
Run 400 Meters @ 70-75%
Run 400 Meters @ 70-75%
Run 400 Meters @ 65-70%

Rowing Option
Every 4 minutes, for 32 minutes for times of:
Row 550 Meters

Your goal should be to maintain consistent pacing across all sets. Aim for the same paces you held for last week’s 500 meter efforts. 

Andrew Malek-Zadeh