03232020

22
Mar

03232020

Furor-19, Week 2, Day 1
MISFITS stick together, that includes us FCF athletes. Here’s a link to a podcast by Team Misfit about working out with minimal equipment.
Staying Fit with Minimal Equipment Podcast
Stick with it everyone, we will get through this together!!

Warm-up
3 Rounds
8 S-Arm Devils Presses (4/arm)
10 S-Arm DB Hang Squat Cleans (5/arm)
25’ HS Walk or :30 HS Hold or Plank
Mobility
1′ Pigeon Stretch Hold (ea. side)

Strength
DB or KB Squat Clean
8′ EMOM
10 Reps (5/arm)
*If you have two DB’s of the same weight, then use them both.

WOD
For Time
400m Run (1′ Run out/back)
40 Burpees
40 Hand Release Push-ups.

Extra Core Work
Every 2′ for 10′
20 sec Hollow Hold
directly into
15 V-Ups

If you have equipment

Strength/Oly
Tall Clean Warm-up (empty BB), 4 reps ea. position
4 Hang Squat Cleans + 4 Jerks
(Shoulders in front of bar, then into power position!)
then,
Clean & Jerk
7 x 1 @ 90%+ of 1 RM CLEAN & JERK

WOD
For Time
35/25 Calorie AAB/Row
20 Devils Presses (50/35#)
15 Strict Deficit HSPU (4/2”)