1 round:400-meter jog:30 single-unders10 alternating Spiderman stretch + reaches10 plank hold to downward dog10 up-downs (slow)10 alternating Samson lunges10 dead bugs:30 single-single-double-unders (or attempts)10 push-ups from the knees10 alternating scorpion stretches10 air squats10 push-ups10 sit-ups:30 jump rope (workout variation)200-meter run, faster
Pre-workoutAccumulate:50 alternating wall-facing handstand shoulder tapsOr…Handstand walk (150 ft)
- RX -For time:120 double-unders30 sit-ups6 wall walks100 double-unders25 sit-ups5 wall walks80 double-unders20 sit-ups4 wall walks60 double-unders15 sit-ups3 wall walks40 double-unders10 sit-ups2 wall walks
- INTERMEDIATE -For time:50 double-unders30 sit-ups3 wall walks40 double-unders25 sit-ups3 wall walks30 double-unders20 sit-ups2 wall walks20 double-unders15 sit-ups2 wall walks10 double-unders10 sit-ups1 wall walks
- BEGINNER -For time:50 single-unders10 sit-ups3 inch-worms + push-ups from the knees40 single-unders10 sit-ups3 inch-worms + push-ups from the knees30 single-unders10 sit-ups2 inch-worms + push-ups from the knees20 single-unders10 sit-ups2 inch-worms + push-ups from the knees10 single-unders10 sit-ups1 inch-worms + push-ups from the knees
- MASTERS 55+ - For time:90 double-unders30 sit-ups6 scaled wall walks75 double-unders25 sit-ups5 scaled wall walks60 double-unders20 sit-ups4 scaled wall walks45 double-unders15 sit-ups3 scaled wall walks30 double-unders10 sit-ups2 scaled wall walks
1 set:2:00 foam roll quads:30 foam roll calf/side:30 figure-4 glute foam roll/side
- Welcome to week one of our Strength II cycle where we will back rack lunge for four weeks.- Find a heavy set of 6 alternating back rack lunges for the day.- Use the same load for sets 4 and 5, but go for more than 6 reps in that final set without pushing to failure.- Use a rack to get the barbell to your back rack and be sure not to slam the trailing knee into the ground.
For time:120 double-unders30 sit-ups6 wall walks100 double-unders25 sit-ups5 wall walks80 double-unders20 sit-ups4 wall walks60 double-unders15 sit-ups3 wall walks40 double-unders10 sit-ups2 wall walks- Substitute with 10 ft of handstand walking per 1 wall walk if no wall space is available.