Wednesday Jul 13

little bit of plyometrics

Warm Up

General

EMOM 4 Odd: Bike/Row/Ski

Even: 1 Air squat every 3 or 5 or 7 seconds, etc 

Mobility

Standing banded psoas march 20 alternating reps 

Specific

2 sets

7/7 banded monster walks

5 Wall balls @As high as possible

3 Consecutive broad jumps 

Plyometrics

Seated High Box Jump

5-5-5-5-5 @As high as possible

Rest as needed between sets 

Workout

Amrap 16 minutes

60M KB Carry @ Heavy

10 Shoulder to OH @ 60/45 KG

200m run

Score: Rounds and reps

Scaling Options

Fit

60M KB Carry @ Mod

10 Shoulder to OH @ moderate

200m run

SC

60M KB Carry @ Mod

10 Shoulder to OH @ 40/30 KG

200m run 

Extras

3 sets

20 Fast Banded leg curls

No rest

6 Assisted explosive glute ham raise

Rest 60 sec 

Sunday – Open Gym Workout EMOM 30minutes Odd: 10-15 Cal Bike Even: 5-10 Sandbag Over Shoulder Score: Total Reps (1 cal +1 …

This is a good one Warm Up General 2 rounds @increasing intensity on each round 100m Run 5 push up to downward …

Clean and Jerk Warm Up General 60sec Row/Bike/Run/Ski @ easy 30sec Banded good mornings 45sec Row/Bike/Run/Ski @ Moderate 30sec Banded T pull …

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