Monday April 4th
Warm-up
Strength:
Every Minute on the Minute x 12min
1- Dumbbell Front Rack Walking Lunges x 16-20 steps
3- Strict Supinated Grip Chest to Bar Pull-ups* x 6-8 reps
4- Strict Handstand Push-ups x 6-8 reps
Conditioning:
“Helen”
3rds
400m Run
21 Kettlebells Swings 53/35
12 Pull-ups
*Please watch our KBS standards VIDEO.
Tuesday April 5th
Warm-up: 200m Run then 3rds of:
5 Romanian Deadlifts
5 Kang Squats
10 Back Rack Lunges
45sec Hollow Hold
Strength:
Deadlift Every 45sec x 10 sets 1 rep @80%
Conditioning:
Rx 50/35 You may have to modify for the overhead walking lunge if you can’t control and stabilize the 50/35 overhead while lunging.
2-person team. You-go I-go on rounds.
4rds each
10 Dumbbell Deadlifts + 12/10 Calorie Assault Bike
2rds each
16 Single Arm Overhead Dumbbell Walking Lunges + 10/8 Calorie Assault Bike
Wednesday April 6th
Warm-up
Strength:
Build to today’s heavy complex of 1 Tempo Front Squat + 2 Front Squats
Conditioning:
1000/800m Row
50 Burpee to 6in Target
1000m Run
Finish:
3 sets
30sec Hollow Hold
30sec Superman Punches
30sec Couch Stretch each leg
Thursday April 7th
Mobility: Chest
Skill: Toes to Bar
Conditioning:
As Many Rounds and Reps as Possible in 18min of:
400m Run, Row, Ski or 30/21 Assault Bike
80ft Dumbbell Hex Carry
20 Plank Dumbbell Pull Thru
20 Gorilla Rows
20 Straight Leg Raises with dumbbells in press position