4/30/2020 1 Comment
Workout At Home Friday 200501
Happy May Day! And, it's Friday y'all...time to FLEX! Grab a couple of dumbbells, or an old backpack and load it with a few items wrapped in towels for weight. Adjust weight in the backpack as you see fit. Grab a neighbor or a friend and invite them to work out with you, and get moving! Don't forget to post your score in the comments.
EMOM x 5 MINUTES
10 DB Slides into Max Plank
FULL-BODY STRENGTH: For 2:30 by five sets, you'll do 10 DB snatches and 10 renegade rows (each side counts as one rep), then rest for the remaining time repeating for four more rounds. In the DB snatches, set your stance about shoulder width apart and back flat. Aggressively opening your knees and hips to pull the weight up and overhead keeping both DBs close. In the DB renegade rows, maintain a flat back while squeezing legs and glutes to stay steady while driving the DB tight to your side. Do your best to avoid excessive torso rotation.
Rest about 3-5 minutes before moving on to the Full-Body Sprint.
FULL-BODY SPRINT: Look out weekend--here we come!! We've got two 7-minute AMRAPs with one minute of rest between each. It's an ascending rep scheme for both movements--2 devil's press and 10 mountain climbers, 4 devil's press and 20 mountain climbers, and so on. You'll start back at round one for the second AMRAP. Goal is to move smooth, stay steady, not sloppy, and then match or beat your rounds and reps for the second AMRAP. Whoa! Tell us how far you get on this one!
EMOM x 5 MINUTES
10 Jumping Air Squats
30 Mountain Climbers
5/5/2020 11:15:54 pm
1)25 IBS (could not snatch 2 25S DB
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