Burpees
2 Sets:
- 1:30 Max Burpees
3:00 Rest
Notes
Today’s burpee practice is two sets of 1:30 of work with 3:00 rest between efforts. Do not overpace these. Shoot for 95% effort out of the gate and try to hang on. The 3:00 rest should allow you on your second effort to come close to your first set.
At Home Conditioning
5 Rounds
In 2:00 complete:
- 100m Shuttle run or 15/12 calories
- 10 Hang clean and jerks
- Max lateral jump squats over dumbbell in remaining time
Rest 1:00
Notes
Today’s conditioning is 5 rounds of 2:00 of work with 1:00 rest between rounds. Your score is the number of lateral jump squats performed each round.
The shuttle run is done with markers 10m apart. Run down and back five times covering 100m total. This should take no longer than :45 to complete. Adjust the distance accordingly. If you are performing calories on a machine, it should also take no longer than :45 to complete.
The hang clean and jerks may be performed with a barbell, kettlebells, or dumbbells. If you are doing a single arm variation, switch arms after 5 reps. This should be done with a weight that allows you to complete all the reps in under :30.
Try not to break more than twice during the lateral jump squats. Fight the burn! Check out this video for a demo.
At Home Endurance
Bike Erg / Row / Assault Bike
5:00 Easy Warm Up
–
3 Sets
2 Rounds
3:00 moderate
:30 easy
1:30 fast
:30 easy
Rest 3:00 between sets
–
5:00 Cool down
Notes
Pacing Guidelines:
| Bike Erg | Rower | Assault Bike |
| Easy: 60-70 RPM Moderate: 80-90 RPM Fast: 90+ RPM |
Easy: 2k+:30 Moderate: 2k+:10-15 Fast: 2k + :05 |
Easy: 45-55 RPM Moderate: 55-70 RPM Fast: 70+ RPM |