2020-03-30

Welcome to quarantine week 1! Here’s some workouts you can do. Some may require you to improvise but I’m sure you can all channel your inner MacGyver. If you want to borrow equipment from the gym then shoot me a message and I’ll do my best to accommodate you. If you have questions about anything posted, or want to know what you can change/substitute then don’t hesitate to contact me.

Mon
Max Effort Back Squat – let’s see how those 20 rep maxes helped! If you don’t have access to a rack then squats of any kind will do. Just do something challenging based on the weights you have available. If you don’t have any weights then do 300 air squats – you should feel that 🙂

3 Rounds
25 Pushup
25 Alt DB Snatch
2 Rounds
50 Situps (anchored feet)
50 1-arm DB Push Press
1 Round
100 Air Squats
200 Double Unders
———————————————-
Tues
Run 800m
14 Rounds
5 Wall Ball (goblet squat)
1 Heavy Power Clean (or 5 light power clean)
Run 400m
7 Rounds
5 Wall Ball
3 Burpee
1 Heavy Power Clean
———————————————-
Wed
20min EMOM
2 reps power snatch (1st 10min)
1 rep squat snatch (2nd 10min)

12min AMRAP
1000m Row (800m Run) buy-in
then in remaining time
21 KB Swing
12 HSPU
———————————————-
Thurs
30sec of work followed by 30sec of Rest until finished
21-18-15-12-9-6-3
Light Thruster (1-arm DB Thruster)
Pullups (db row or similar)
Burpees
*Light thruster means if you typically do 95 then do 75 here.
———————————————-
Fri
Bench Press (floor press)
3 x 5 reps (increasing)
1 x Max Reps (should be a weight where 10 reps is iffy)

15min AMRAP
15/10 Cals (Run 200m)
5 Hang Power Snatch
12 Toes to Bar (v-ups)
**If you can add weight every round on the hang power Snatch