04202020

19
Apr

04202020

Furor-19 Cycle 1, Week 1, Day 1

Warm-up
10 Super Burpees
10 Goblet Squats*
400m Run
10 Goblet Squats
10 Super Burpees
*A Super Burpee is a Burpee Squat Jump to a target (high jump, 6-12″)

Mobility
90 sec Pigeon Stretch (ea. Side)

Strength
Minimal Equipment
4 Sets x 20 Reps (AFAP ea. set)
Squats with object held up and out by both arms
*Arms should be up in the air with object, this can be anything (DB/KB, canned good, jug of water, water bottle, literally anything).

With Equipment
Front Squat
Work up to 85% of 5 RM for 1 x 5, then
5 x 5 @ 80% of 5RM
10 Tall Box Jumps immediately after each set

Met-Con
Minimal Equipment
Every 5′ for 20′
200m Run
15 Super Burpees

With Equipment
Every 5′ for 20′
15/9 Calorie AAB (sub 200m Run)
12 Thrusters (115/75#)

Extra Work
5 Rounds
:30 On / :30 Off Chin over Bar Hold
or
Shoulder Taps from the Plank