1 set:200-meter jog, slow5 inchworms10 push-ups to downward dog1 set x 25 ft each:Hip rotations - out and aroundHip rotations - in and outHeel walksToe walksA skipsB skipsC skipsHigh kneesButt kicksKaraokeSkipping (forward/back/height/length)1 set:200-meter run, faster1:00 rest200-meter run, fastest
- RX -For time:400-m run30 lateral burpees over the bar20 clean and jerks (80/115 lb)
- INTERMEDIATE -For time:400-m run30 lateral burpees over the bar20 clean and jerks (65/95 lb)
- BEGINNER -For time:300-m run15 lateral burpee bar step-overs20 hang clean and jerks (35/45 lb)
- MASTERS 55+ - For time:400-m run30 lateral burpees over bar20 clean and jerks (55/75 lb)
Post-workoutAccumulate:2:00 Weighted Elbow Plank 45/25- Rest and share GHDs as needed.
Accumulate:1:00 foam roll quad/leg1:00 foam roll lats/arm
For time:400-m run30 lateral burpees over the DB20 double-DB clean and jerks (35/50 lb)
- Welcome to week two of our Strength II cycle where we will back-rack lunge for four weeks.- Find a heavy set of 4 alternating back-rack lunges for the day.- Use the same load for sets 4 and 5, but go for more than 4 reps in that final set without pushing to failure.- Use a rack to get the barbell to your back, and be sure to touch your knee gently to the ground with each rep.