At Home Strength
3 Rounds each to be completed unbroken:
- 5 1/4 Squat in Bottom
- 5 Squat
- 5 Jump Squat
- 5 Jump Squats for max height
Rest 1:00 between rounds
Notes
Today’s strength is a squat complex. It is meant to be completed unbroken and you may choose your load and variation for the day.
The 1/4 squat in bottom involves standing up from the bottom of your squat to about 6 inches above parallel. After 5 reps of that you will perform 5 normal squat with a load of your choice. Then perform 5 jump squats with a load of your choice. Last, put down your weight and perform 5 body weight jump squats, jumping as high as you can each rep.
Check out this video for a demo.
At Home Conditioning
For time:
21-15-9 reps of:
- Lateral hops over dumbbell
- Reverse Lunges with dumbbell
Into 21-15-9 reps of:
- Lateral jump squat over dumbbell
- Calories or 150m Run
9:00 time cap
Notes
Today’s workout is a task priority with a 9:00 time cap. You will first complete 21 lateral hops, 21 lunges, 15 hops, 15 lunges, 9 hops, 9 lunges, then move on to 21-15-9 lateral jump squats and calories.
The lateral hops over the dumbbell should be quick and continuous. Try not to pause between reps. If you are using a kettlebell and that jump is too high to keep it continuous, find something smaller to jump over.
The lunges should be done without putting the dumbbell or kettlebell down. Hold it at your front rack like a goblet squat. Make sure your knee touches the ground softly and alternate legs each rep.
The lateral jump squats over the dumbbell should also be done continuously. Make sure to jump straight from the bottom of the squat and laterally over the dumbbell. Check out this video for a demo.
If you have a machine, the calories should take no longer than 1:30 for the set of 21. Adjust the number down, if needed. If you do not have a machine, go for a 150m each round.