April 4th-7th

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

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