At Home Strength
5 Sets:
- 1 Squat with a :15 descent and :15 pause in the bottom
Rest as needed between sets
Notes
Today’s strength is squats. After your warm up, grab a weight that will make this challenging, but doable across 5 sets. You will take :15 to lower yourself into the bottom, pause in the bottom for :15, then stand to full extension. Some options here would be performing a barbell front squat or back squat (setting up from the ground because nobody has access to a rack), seabag squat, goblet squat, dumbbell/kettlebell front rack squat. Check out this video for a demo of some options.
At Home Conditioning
Every minute on the minute for 18:00:
- Minute 1: 15 Box Jumps
- Minute 2: 15 Wall Balls or Jump Squats
- Minute 3: 15 Dumbbell/Kettlebell Snatch
Notes
Today’s workout consists of 3 stations that you will rotate between for 6 rounds. At the top of each minute complete the prescribed station, then rest until the top of the next minute and begin the next station.
During the first minute, you will complete 15 box jumps. If you do not have a box to jump on, find any stable object to jump on. This can be a set of stairs, a tree stump, the bed of your truck. Make sure that you leave enough time after your box jumps to rest 10-15 seconds and then transition to the next station. Lower the number of reps if needed.
For the wall ball station, you can throw them against the side of your house, against a basketball hoop backboard, or any other smooth surface that won’t damage the wall ball covers. If you do not have a wall ball, perform jump squats, dumbbell thrusters, goblet squats, or any other squat variation.
For the dumbbell snatch, choose a weight you can complete all 15 in a row. If you do not have a dumbbell or kettlebell you can perform light power snatches or power cleans.