March 19, 2014

Warm up.
Pre-hab.

6's and 7's.

Each time you go through the list, alternate whether you do 6 reps or 7. When you do 6, add a Burpee at the end of the movement. Hooray! (an example is posted at the bottom)

For a total of 6 Rounds.


Kettlebell Swings
Box Jumps -for an extra challenge add height (on it's side) or jump off a Bosu
5 Point Lunge -number is total, not per side
USB (sandbag) over press
Wall Balls
Pop Pushups
*50 yard dash - out and back. Outside, run hard, no slacking and walking.

Core. You're choice. But do it. 

Hydrate. Stretch. Refuel. 

*If it's snowing again, here's your alternative:
Skipping x60s OR Farmer Carry OR Run the stairs OR Uphill on the TM. 

Core: (see video for more detailed demo)

Set a timer for 5 min. Do as many rounds as possible in 5 min. (see list below)
Set a timer for 1 min. Do as many burpees as you can in 1 min.

•   One plank walk out to 10 per leg cross body mountain climbers
  
•   One plank walk out to 10 push ups
  
•   One plank walk out to 10 plank jacks
  
  Repeat both sets one or two more times. 
• 
  

Hydrate, stretch some more.


Example:
Round 1
6x Kettlebell Swings + Burpee
7x Box Jumps -for an extra challenge add height (on it's side) or jump off a Bosu
6x 5 Point Lunge -number is total, not per side+ Burpee
7x USB (sandbag) over press
6x Wall Balls+ Burpee
7xPop Pushups
6x*50 yard dash - out and back. Outside, run hard, no slacking and walking.+ Burpee

Round 2
7x Kettlebell Swings
6x Box Jumps -for an extra challenge add height (on it's side) or jump off a Bosu +Burpee
7x 5 Point Lunge -only 3 sets per side per round
6x USB (sandbag) over press+ Burpee
7x Wall Balls
6x Pop Pushups+ Burpee
7x *50 yard dash - out and back. Outside, run hard, no slacking and walking.