Sneak Peek for the Week:
Monday: At-Home Workout: 1->10->1 Pyramid of…. (22 minute time cap)
Goblet squat (use something 20-30 pounds)
Backward lunge R&L=1 (no weight)
Hollow rock
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SUBSTITUTE burpees on the 6’s and 9’s, meaning do 6 burpees instead and 9 burpees instead, both up and down. If you also want to do 6 & 9 reps of the three main movements along with adding the burpees, go right ahead. Consider that the ‘Jacked’ version.
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Run 400 meters or loaded carry 200 meters after you finish the round of 10 reps, then proceed down to 1.
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If lunges are not doable, perform step ups on a box or step. Be creative!
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Please text me your results and I will post it on the Whiteboard. Completion time and weight of squat.
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Please let me know if you have any questions.
Tuesday: At-Home Workout: “Ropeless Pyramid Annie”
10-20-30-40-50-40-30-20-10 reps of
High pogos (ropeless double unders)
Situps, weight optional
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High and low pogos are harder than they sound. Jump as high as you are able and act like you are spinning a rope.
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If you do LOW pogos, do 3x each round. 30-60-90-120-150-120-90-60-30. Honor system, do this 3x version if you are not jumping as high as possible.
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Please text me your results and I will post it on the Whiteboard. Completion time and High pogos or 3x low pogos
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Please let me know if you have any questions.
Wednesday: (Allen Court) Heavy Deadlifts with a spicy finisher
Thursday: (Allen Court) Active Recovery Grinder
Friday’s LIVE Workout: (Allen Court) Friday Surprise, show up and see what’s on the board.
Saturday: (Allen Court) Our final workout on Allen Court, a doosie of a partner workout.
