Tabata: double unders (or burpees if you don’t jump rope)
Teams of 3 (One person down and back length of rig, each do same movement before switching)
KB front rack walking lunge (1 KB light to medium, switch arms on way back)
KB Farmer’s walk (2 KB medium to heavy)
Bear crawl
*10 synchro air squats for returning and resting partner
Alternating Tabata: stab planks
200 cal run shared with partner
4 Rounds
20 Bulgarian split squat (10 ea)
20 kettlebell push press (10 ea)
20 GHD hip extensions
20 sumo deadlift high pull
25 Sorinex roll outs
25 Sorinex knee tucks
3 rounds
15 cal bike
10 banded air squats
5 hang power snatches (empty barbell)
5 front squats (empty barbell)
20 wall balls (20/14)
20 hang power snatches (95/65)
20 box jumps (24/20)
20 front squats (95/65)
20/15 cal row
50 sit outs
wall figure 4
green band ankle
lacrosse ball (shoulder, hip, foot)
5 x 2 Clean and Jerk
3 x 10 body rows
3 x 20 red band tricep pull downs
5 burpee pull ups
10 slow mountain climbers
15 abmat situps
20 box foot taps
2-4-6-8-6-4-2
windmills (appropriate for your mobility)
heavy swings
v-ups
10 weighted box step ups (35/25)
10 knees to elbow
10 back squats from the floor (95/65)
10 chin ups
20 Russian twists (20/14)
I am gone all week next week, headed to the desert for work. Kym will post workouts, pay attention to SLACK and this BLOG for updates.
A new 12-week program will kick off on Monday, January 20th.
-Zach
PVC/Foam Roll
Break Up the Work however you want, only one person works at a time:
PVC/Foam Roll
5:35 a 10m clock will start for:
Elevated Pigeon
Green Band Assisted Spiderman Lunge
Knee Flexion
PVC/Foam Roll
100m Rowling – 10 rounds – burpee punisher
*we’ll all catch our breath once everyone is finished, then:
POST:
Stretch
PVC/Foam Roll
Bar GYM 