At Home Strength
Turkish Get Ups
- Perform 7 reps on each arm
Notes
Today’s strength is Turkish Get Ups. You choose the weight each rep. Perform 7 reps on each side and you may rest as needed between reps. These can be performed with a dumbbell, kettlebell, or odd object. Check out this video on how to do a Turkish Get Up with a seabag.
At Home Conditioning
5 Rounds for time
- 200m Run
- 20m Broad Jump
- 20 Single Arm Clean and Jerks
20:00 time cap
Notes
Today’s conditioning is a task priority with a 20 minute time cap. Your score is either the time it takes to complete 5 rounds, or the number of rounds and reps completed at the time cap.
The run should take around 1:00 to complete. Adjust the distance accordingly.
The broad jumps are completed with a 2-feet take off and 2-feet landing. Take off for the next jump right from the spot you land.
The single arm clean and jerks should be completed with a light-moderate weight. You may switch arms as needed. Try not to break more than once during the set of 20 reps.
At Home Endurance
Bike Erg / Row / Assault Bike
5:00 Easy Warm Up
–
3 Sets
1:00 Fast
3:00 Easy
right into…
4 sets
:45 fast
2:00 easy
right into…
5 sets
:30 fast
1:00 easy
–
5:00 Cool down
Notes
Pacing Guidelines:
| Bike Erg | Rower | Assault Bike |
| Easy: 60-70 RPM Fast: 90+ RPM |
Easy: 2k+:30 Fast: 2k + :05 |
Easy: 45-55 RPM Fast: 70+ RPM |