MONDAY, APRIL 26TH 2021

chris
Monday, April 26, 2021 - 08:32

MONDAY 4.26

WARM-UP

2:00 CARDIO CHOICE

INTO…

AMRAP X 7 MIN

100M RUN

10 ALTERNATING GROINERS

15 GLUTE BRIDGE-UPS

10 AIR SQUAT

STRENGTH

BACK SQUAT*

1X5 @ 65%

1X5 @ 70%

3X5 @ 75%

*BASE PERCENTAGE OFF 5-REP HEAVY.

WORKOUT

5 ROUNDS FOR TIME

200M RUN 

20 DB GOBLET SQUATS (45/30)(35/20)

(SCORE FOR TIME)

 

VIRTUAL PROGRAMMING 4.26

WARM-UP

2:00 CARDIO OF CHOICE

INTO…

AMRAP X 3 MINUTES

10 DB BENT OVER ROWS

8 LATERAL JUMPS 

3/3 SINGLE DB DEADLIFT

FULL-BODY STRENGTH

3 SETS ON A 12:00 CLOCK…

15 SLOW DB GOOD MORNINGS

7/7 SINGLE DB AROUND THE WORLDS

1:00 BEAR CRAWL HOLD

*START WITH DB IN GOBLET HOLD AND ROTATE IT AROUND HEAD SLOWLY IN SINGLE DIRECTION RETURN TO GOBLET HOLD.  EACH FULL ROTATION IS 1 REP

FULL-BODY SPRINT WORKOUT

EMOM X 8 MINUTES

MIN 1 - :50 ALT DB HANG SNATCH

MIN 2 - MODERATE CARDIO PUSH

-REST :30-

EMOM X 4 MINUTES

MIN 1 - :50 SINGLE DB ALT. UP-DOWNS

MIN 2 - MODERATE CARDIO PUSH

-REST :30-

EMOM X 2 MINUTES

MIN 1 - :50 DB SLIDES

MIN 2 - MAX EFFORT CARDIO

FINISHER

EMOM X6 MINUTES

MIN 1 - :45 HEEL TAPS OVER DB

MIN 2 - :45 SLOW HOLLOW ROCKS