Friday June 12th 2019

By July 11, 2019Workout of the Day

Friday

Warm-Up.
Full Body CARs Routine
(note any “problem” areas)

Followed by…

5 minutes of focused mobility on one or two of your problem areas
5 minutes of skill work (Oly, Gymnastics, Double-Under Practice, etc.)

Then…

A.
For time:
100 Double-Unders
50 Russian Kettlebell Swings (32/24 kg)
25 Toes to Bar
100 Jumping Lunges
25 Toes to Bar
50 Russian Kettlebell Swings
100 Double-Unders

B.
Every minute, on the minute, for 15 minutes (3 sets of each):
Minute 1 – Supine Ring Rows x 8-10 reps @ 2111
Minute 2 – Side Plank (Left) x 40 seconds
Minute 3 – Side Plank (Right) x 40 seconds
Minute 4 – Reverse Snow Angels x 15 reps (slow & controlled)
Minute 5 – Hollow Rocks or Hold x 30-40 seconds

Boom Lite

Warm-Up.
Full Body CARs Routine
(note any “problem” areas)

Followed by…

5 minutes of focused mobility on one or two of your problem areas
5 minutes of skill work (Oly, Gymnastics, Double-Under Practice, etc.)

Then…

A.
For time:
100 Single-Unders
40 Russian Kettlebell Swings
40-V-Ups
80 Jumping Lunges
40 V-Ups
40 Russian Kettlebell Swings
100 Single-Unders

B.
Every minute, on the minute, for 15 minutes (3 sets of each):
Minute 1 – Supine Ring Rows x 8-10 reps @ 2111
Minute 2 – Side Plank (Left) x 40 seconds
Minute 3 – Side Plank (Right) x 40 seconds
Minute 4 – Reverse Snow Angels x 15 reps (slow & controlled)
Minute 5 – Hollow Rocks or Hold x 30-40 seconds