Sat May 23, 2020

30 Seconds Each
Single Unders
Active Spidermans Video
Single Unders
Active Samson Video
Single Unders
Mountain Climbers Video
Single Unders
Reverse Lunges
Single Unders
Frog Hops Video
Single Unders
Slow Burpees

5/23/2020 - Home Gym "Gone in 60 Seconds"

3 Rounds:
40 Single Dumbbell Step-Back Lunges
30 Single Dumbbell Alternating Power Snatches
20 Burpees

*On the Minute: 20 Double Unders

*starting on 00:00 and every minute after complete 20 du - should be :20 or less, scale accordingly
*with remaining time work through the three rounds
*your time is the total time to complete the three rounds
*this should take between 18-25 minutes

Modifications:
DOUBLE UNDERS
  • Reduce Reps
  • 30 Single Unders
  • 20 Seconds of Attempts
  • 10 Over and Back Dumbbell Hops
  • 20 Line Hops
  • 20 Double Taps
SINGLE DUMBBELL ALTERNATING POWER SNATCHES
Odd Object Ground to Overhead

SINGLE DUMBBELL STEP BACK LUNGES
  • Jumping Lunges
  • Reverse Lunges




5/23/2020 - Skill Work

For Time (15 Minute Time Cap):
50' Handstand Walk, 10 Ring Muscle-ups
50' Handstand Walk, 8 Ring Muscle-ups
50' Handstand Walk, 6 Ring Muscle-ups
50' Handstand Walk, 4 Ring Muscle-ups
50' Handstand Walk, 2 Ring Muscle-ups

5/23/2020 - METCON

3 Rounds:
40 Single Dumbbell Step-Back Lunges (50's/35's)
30 Single Dumbbell Alternating Power Snatches(50's/35's)
20 Burpees

On the Minute: 20 Double Unders

*starting on the 00:00 and every minute after complete 20 DU
*after the DU pick up where you left off
*score is the time it takes to complete the three rounds
*this should take between 18-25 minutes
*DU should take 20 seconds or less, scale accordingly
*alternate the leg every rep for the lunges and the arm every rep on the snatches
*on the lunges you can hold the DB wherever is most comfortable for you
5 Sets:
15/12 Calorie Row
50' Dumbbell Walking Lunge (50's/35's)
15/12 Calorie Row

Rest 1 Minute Between Sets

*hold DBs in a farmers walk position
*should be a weight you can complete unbroken