As promised on Sunday, we are going to start posting supplemental programming at the beginning of each week for everyone to work through until we finally get the doors to our new place open. There are two workouts posted (Day 1 and Day 2) which can be attempted any day of the week per your schedule. These workouts will be posted each Monday night (yea, we’re a little late on the first one).
Feel free to ask questions in the comments section, including clarifications about the workouts. As well, be sure to check the comments before you begin each workout to ensure that no clarifications have been asked for and provided. OH, and of course, be sure to note how you did in the comments too!! (This will help with future programming).
5 minutes jump rope single skips; then,
3 Rounds 15 squats 10 PVC dislocates 5 dive bomber push-ups
10-8-6-4-2 Overhead Squat
(work towards progressively heavier OHS as able, but remain in control and safe
10 minute AMRAP of 10 KB Swings, 20 Ab Mat situps, and 30 double unders
– scale DUs to 15* mountain climbers+ 60 single skips (*Left and right steps = 1 mtn climber)
1000M row at moderate/easy pace, then,
3 Rounds of 1/2 ct inchworm (or similar distance), 15 Squats, 10 Spider Lunges, and 10 Scorpion
6 Rounds, starting each round every 90 seconds, of 2 Wall Walkers (TIGHT CORE!) and 12 Box jumps (step down only)
(you may increase the time increment to 120 seconds if needed in order to maintain the programmed rep scheme)
3 Rounds of 500M row with 1 minute rest (500m is a standard program on all the ergs)