Workout of the Day
1 ROUND
100m Run or 100 Singles (Jump Rope)
10 Single DB Front Squats
5 Up-Downs over DB
Into …
1 ROUND
100m Run or 100 Singles
10 Single DB Push Press
5 Burpees over DB
Into …
1 ROUND
100m Run or 100 Singles
10 Single DB Thrusters
5 Burpees over DB
Movements:
Burpee | Front Squat | Push Press | Run | Thruster
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AMRAP x 14 MINUTES
400m Run
20 Single DB Thrusters
10 Burpees Over DB
(Score is Rounds + Reps)
Legs and lungs today folks, that is what you will be feeling! Throughout the 14 min AMRAP, you will be cycling through a 400m run, 20 Single DB Thrusters, and 10 Burpees over the DB. If you can keep your run consistent, at a moderate pace (think sub 2:00), followed by unbroken Thrusters and steady moving Burpees, you will be able to get into your 4th round or maybe even your 5th! The run will initiate that heavy breathing, the Thrusters will make those legs feel heavy, and the Burpees will just exacerbate that heavy breathing. At 3-2-1 Go, start that run at a moderate pace – a pace that allows you to stay consistent for all 14 minutes.
DB Thrusters: Hold the DB horizontal; one DB head in each hand; elbows up and forward. If you have a relatively light one, you can do single arm thrusters (10/10).
No Dumbbells? Backpack thrusters!
Movements:
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100 Sit Pups…only two days left.
Movements:
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Endurance
Warm up: 5 minutes of easy running followed by two 30-60 second accelerations to open up your stride.
4 Rounds:
~3 minute hill climb
Run down the hill (~2min) at recovery pace focusing on quick steps and using gravity to pull you into some natural speed.
Scale:
3 Rounds
~2 minute hill climb
~1 minute hill descent
Optional:
Extend your run with easy recovery zone running on a flat course for 1 mile
Movements:
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