Burn: Friday, March 27th, 2020
1a) Warm-up – Passive:
1 minute/side Lateral Lunge Hold
1 minute Hands Behind Back Wall Lat Stretch
1 minute Table Top Hold
Take your time working into positions and spend more time as needed in any of the positions.
1b) Warm-up – Active – 3 rounds of:
10/side Alternating Quad Stretch
10/side Alternating Scorpions
10 Tuck Crunches
Focus on positions and quality of movement, not speed.
2a) Strength/Volume/Rep Work – 10 minute AMRAP:
30 second Active Squat Hold w/Household Item
10 Single Leg Glute Bridge-ups w/Pause
10 Tuck Crunches w/Pause
Focus on positions, holds, and activation throughout the movements.
2b) Strength/Volume/Rep Work – 20 sets of :40 ON/:20 OFF:
Station 1- Table Top Hold + Alternating Hamstring Curls
Station 2- Slider Plank Jacks With Sliders
Station 3- Prone Swimmers With Sliders
Station 4- Courtsy Lunge With Sliders
This should get our breathing and working, but isn’t a Met-con. Focus on quality of movement, range of motion, and activation of muscles during each movement.
3) Gymnastics/Skill – 5 sets of: 30 seconds/side Side Plank Hold
Goal is to perform this with no rest anywhere, keeping switching back and forth from one side to another. Keep the hips in and stacked, focus on maintaining a nice straight body.
4) Met-con – Every 5:00 x 4 sets:
30 Calories Machine
30 Body Saw Sliders
30 Jumping Lunges
Body Saw Sliders are elbow plank position, feet on sliders and rock back and forth. Scale as needed so you get around 1 minute of Rest.
5) Secondary Conditioning – Machine or Run:
A) 10 Minute Warm Up – Slowly get your heart rate up
B) 5×3 Minutes Max Distance -2 Minutes Rest Between
C) Complete the highest amount of meters from B for time.
D) 5 Minute Cool Down
For Part B focus on max output with a focus on maintainable output across the 5 sets.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Workout Demo + Post Workout Thoughts