Tuesday 5/5/20

No Equipment

When the clock starts, perform...


Complete as many rounds and reps as possible, at 75-80% effort, in 8 minutes of:
10 Single-Leg Ground to Sky Touches
10 Air Squats
30 seconds Static Squat Hold
20 Mountain Climbers

immediately into...

Complete as many rounds and reps as possible, at 75-80% effort, in 4 minutes of:
10 Alternating Cossack Squats
10 Down Ups
30 Second Balance on Right Leg
30 Second Balance on Left Leg

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 20:00, perform the following...

Complete rounds of 21, 15 and 9 reps for time of:
V-Ups
Backpack/Object Romanian Deadlifts
(hug the backpack/object tight to your chest, then push your hips back and hinge until you feel the end of your hamstring's active range of motion)

Rest until the running clock reaches 28:00, and then perform the following...

For time:
21 Burpees
42 Alternating Reverse Lunges 
15 Burpees
30 Alternating Reverse Lunges 
9 Burpees
18 Alternating Reverse Lunges 

Rest until the running clock reaches 38:00, and then perform the following...

Complete as many rounds and reps as possible in 10 minutes of:
10 Backpack Hang Clean and Press
10 Backpack Strict Press
25 Sit-Ups

Limited Equipment

When the clock starts, perform...


Complete as many rounds and reps as possible, at 75-80% effort, in 8 minutes of:
10 Single-Leg Ground to Sky Touches
10 Air Squats
30 seconds Static Squat Hold
20 Mountain Climbers

immediately into...

Complete as many rounds and reps as possible, at 75-80% effort, in 4 minutes of:
10 Alternating Cossack Squats
10 Down Ups
30 Second Balance on Right Leg
30 Second Balance on Left Leg

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 20:00, perform the following...

Complete rounds of 21, 15 and 9 reps for time of:
V-Ups
Dumbbell Deadlifts

Rest until the running clock reaches 28:00, and then perform the following...

For time:
21 Burpees
42 Alternating Reverse Lunges 
15 Burpees
30 Alternating Reverse Lunges 
9 Burpees
18 Alternating Reverse Lunges 

Rest until the running clock reaches 38:00, and then perform the following...

Complete as many rounds and reps as possible in 10 minutes of:
14 Single-Arm Dumbbell Clean and Jerk (7 Left; then 7 Right)
28 Sit Ups

***

Mixed Modal Option

Against a 60-second clock…
10/7 Machine Calorie
Max Reps of Dumbbell Hang Power Clean to Overhead (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 8-10 reps each set.

Andrew Malek-Zadeh