2020-04-20

We’ve added a new running program to the mix starting this week! I know everybody is super stoked about that 🙂 It’s 3x/wk but feel free to scale it to 1-2 days. The important thing is you start doing some running. I know most of you hate it BUT it’s good for you and since you can’t really get into the gym right now you might as well mix it up. These workouts are doable for everyone and they will progress each week for the next 4 weeks. We’ll post a blurb about each one on the facebook page so check that out before you start. Also, don’t forget to join us on zoom MWF at 530pm for the class workout. Do the lifting portion on your own as we’ll only be doing the workout of the day. Enjoy!

Running Day 1
2 Rounds
2 Min Average
1 Min Push
1 Min Walk/Jog

Running Day 2
5 Rounds
Every 3 Minutes
60 Seconds Hard
2 min Easy

Running Day 3
Easy Run at Comfortable Pace – pick a time or distance goal
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Mon
Front or Back Squat
3×1 (increasing)
1xME – pick a weight that is ~3RM. No more than 3 reps

5min EMOM (two movements done in the same minute)
10 Russian KBS + 10 Goblet Lunge (5 each leg)
Rest 1min
5min EMOM
10 Alt DB Snatch (5 each arm) + 5 Burpee
Rest 2min
Repeat both EMOMs
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Tues
15 Clean & Jerk
Run 1 mile
15 Heavier Clean & Jerk
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Wed
4min EMOM
3 Hang Power Snatch (increasing every 2min)
4min EMOM
2 Hang Power Snatch (increasing every 2min)
4min EMOM
3 Hang Power Clean (increasing every 2min)
4min EMOM
2 Hang Power Clean (increasing every 2min)
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Every 90sec for 18min
10 DL + 15 Pushup (even rounds)
10 T2B + 15 unweighted Box Step up (odd rounds)
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Thurs
120 Double Unders
100 Air Squat
80 Situp
60 KB Swing
40 Wall Ball
20 Burpee Box Jump
**Run 400m Before every movement. Also, finish with a 400m run after the final 20 burpee box jump
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Fri
3×1 Press or Bench Press
1xME – pick a weight that is ~3RM. No more than 3 reps
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Every 3min x 6 Rounds
8 Jerks
8 Pullups
8 HSPU
8 SDLHP
**Add 1 rep to every movement each round