Saturday 3.28.2020 (Home Workout)

"HOME WORKOUT"

Every 2 minutes, for 30 minutes (3 sets) of:Station 1 – 400 Meter RunStation 2 – 10 Power Snatches (135/95) *See Below for AlternativesStation 3 – 400 Meter Row (or 90 Seconds of Double-Unders or Single-Unders)Station 4 – 15 Burpee Box Jump-Overs (or 15-20 Burpees Over an Object)Station 5 – 60 seconds of Plank Hold**All of these intervals can be adjusted and/or substituted based on what you have for equipment. The goal is to work for 60-90 seconds (depending on intensity), and have some rest and recovery before moving on to the next work station. The first round through this should be manageable, the second round tougher, and the third round should be very challenging, both mentally and physically.For those that have a Barbell, the prescription for Station 2 is a Power Snatch at a weight that will force either small sets of 2-3, but, more ideally, these are quick singles.If you have a pair of Dumbbells, this station can be 6-8 “Man-Makers:” Push-up, Row Left, Row Right, Power Clean, Push Press (I really don’t like the term Man-Maker, but whatever, here we are).If you have a single Dumbell or Kettlebell, this can be a single arm “Man-Maker:” Push-up, DB Row from Plank, Power Clean, Push Press, for 10 total reps (5 each side).Other options for any of these stations, if you have the equipment:- 30 Wall Balls or Medball Cleans- 30 Weighted Walking Lunges (goblet, Overhead, etc)- 10-15 Strict Pull-ups- 15-20 Strict Dips- 90 Double-Unders- 24/18 Calorie Bike- 10-15 Strict HSPUs- 30 Heavy KB Swings

"AEROBIC DEVELOPMENT"

40 Minute Run @easy pace*Every 5 minutes, complete:10 Push-ups20 Air Squats30 Second Hollow Hold