At Home Strength
1) 2 Sets:
- 6-10 Push Ups @ 20X1
- Rest :20
- Max Push Ups @ 20X1
- Rest 2:00
2) 2 Sets:
- 6-10 Pull Ups @ 20X1
- Rest :20
- Max Pull Ups @ 20X1
- Rest 2:00
Or
- :20 Max reps Dumbbell rows (right arm)
- Rest :20
- :40 max reps Dumbbell rows (right arm)
- Rest 2:00
- :20 Max reps Dumbbell rows (left arm)
- Rest :20
- :40 max reps Dumbbell rows (left arm)
Notes
The first part of today’s strength is tempo push ups. Every rep will be performed with a :02 negative and :01 pause at lockout. You will start with 6-10 reps at the prescribed tempo. This should be only moderately challenging. You will rest :20. Then complete as many reps as you can at the prescribed tempo. The set is over when you can no longer hold the tempo or your positions become less than ideal. You will then rest 2:00 and repeat. Your score is the number of push ups you completed on each max effort set.
The second part of today’s strength is tempo pull ups. Every rep will be performed with a :02 negative and :01 pause with your chin over the bar. You will start with 6-10 reps at the prescribed tempo. This should be only moderately challenging. You will rest :20. Then complete as many reps as you can at the prescribed tempo. The set is over when you can no longer hold the tempo or your positions become less than ideal. You will then rest 2:00 and repeat. Your score is the number of pull ups you completed on each max effort set.
If you do not have a pull up bar, you will perform dumbbell rows. You will do :20 of max reps, rest :20, then :40 of max reps on each arm. Use a heavy dumbbell that makes the :40 of reps challenging. You should not have to break more than once during the :40
At Home Conditioning
3 Rounds
In 3:00
- 10 Box Jump step down
- 20 Jumping Lunges
In remaining time, as many rounds as possible:
- 10 Alternating Dumbbell Snatch
- 10 Single Arm Shoulder to Overhead (5/arm)
Notes
Today’s workout is 3 rounds of 3 minutes of work and 1 minute of rest. Each interval has a buy in of 10 box jumps and 20 jump lunges. Once you finish that work, you will complete as many rounds of dumbbell snatches and shoulder to overhead as you can until the 3:00 has expired.
The box jumps should be done at a height that you can get all reps done in under :30. If you do not have a box, find something to jump completely over.
The jumping lunges should take no longer than :30. Try to land and descend into the next rep without a pause. Adjust the number of reps if you cannot complete all 20 reps unbroken.
The dumbbell snatch should be at a weight that you can complete all 10 reps unbroken across multiple rounds. Adjust the weight accordingly. If you are using a kettlebell, switch hands after 5 reps.
The should to overhead should be at a weight that you can complete all 10 reps unbroken across multiple rounds. Adjust the weight accordingly. You will complete 5 reps on one side, then 5 reps on the other.