Monday 6/22/20

No Equipment

When the clock starts, perform...


Two sets of:
60 second Run/Bike/Row
6 Inchworms
9 Russian Baby Makers
12 Alternating Cossack Squats @ 2111 Tempo
15 Alternating Hand Plank Shoulder Taps Per Side
30 seconds of Side Plank Per Side
45 seconds of Alternating Deep Lunge Mountain Climbers
60 seconds of Wall Sit
60 seconds of 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. This should be performed at 75-80%

When the running clock reaches 18:00, perform the following:

Complete as many rounds and reps as possible in 8 minutes of:
24 Double Unders OR Running Man Line Jumps
12 Burpees Facing the Backpack
6 Sandbag Cleans OR Backpack Cleans

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

Complete as many rounds and reps as possible in 8 minutes of:
6 Supinated-Grip Strict Pull-Ups OR Bent-Over Backpack Rows
9 Strict Handstand Push-ups
12 Backpack Sumo Deadlift High Pulls

When the running clock reaches 45:00, perform the following:

Three sets of:
10-15 Banded Face Pulls @ 21X1
Rest 30 Seconds
15-20 Dumbbell Side Bends per Side
Rest 30 Seconds
45-60 Seconds of Weighted Plank Hold
Rest as needed

Limited Equipment

When the clock starts, perform...

Two sets of:
60 second Run/Bike/Row
6 Inchworms
9 Russian Baby Makers
12 Alternating Cossack Squats @ 2111 Tempo
15 Alternating Hand Plank Shoulder Taps Per Side
30 seconds of Side Plank Per Side
45 seconds of Alternating Deep Lunge Mountain Climbers
60 seconds of Wall Sit
60 seconds of 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. This should be performed at 75-80%" "When the running clock reaches 18:00, perform the following:

Complete as many rounds and reps as possible in 8 minutes of:
24 Double Unders
12 Burpees Facing the Sandbag OR Dumbbells (Whichever object you are using)
6 Sandbag Cleans OR Dumbbell Power Cleans

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

Complete as many rounds and reps as possible in 8 minutes of:
6 Supinated-Grip Strict Pull-Ups OR Supinated-Grip Bent-Over Rows
9 Strict Handstand Push-ups
12 Russian Kettlebell Swings

When the running clock reaches 45:00, perform the following:

Three sets of:
10-15 Banded Face Pulls @ 21X1
Rest 30 Seconds
15-20 Dumbbell Side Bends per Side
Rest 30 Seconds
45-60 Seconds of Weighted Plank Hold
Rest as needed

***

Running Option

Every 8 minutes, for 32 minutes for distances of:
5 Minutes of Running @ 1-Mile PR Pace
(walk or jog during the 3-minute rest period)

Rowing Option

Four sets for times of:
Row 1650 Meters
Rest 4 minutes

Andrew Malek-Zadeh