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  • Coach Ben

Monday

Warm-up


Strength

Back squats

5-5-3-3-2-2 (specific warm-up sets)

Then...

4 x 1 reps @ 90% of 1RM (form over load)

** Remember to use the warm-up sets to determine if you can use 90% efficiently**


Conditioning


- 5 rounds for time -

10 hang clean & jerks (w/DB's)

10 dumbell squats (goblet)

200m run


Coach notes;

If you do not have dumbells use things like jugs with handles, medicine ball for cleans & jerks, a bumper. Use your creativity.

If you need a sub to run perform 20 lunges (L+R=1).


@HOME VERSION (without equipment)

WARM-UP

5 min jog or brisk walk

+

stretch anything you may need or want


Strength / Skill

12 min EMOM

Every min on the min perform as many PERFECT air squats in :45 seconds and then rest:15 seconds (1 min) https://youtu.be/C_VtOYc6j5c


rest 3-5 min, hydrate


Conditioning

5 rounds for time


10 jump squats (optional weighted with a vest or holding an object)

10 air squats

200m run

rest walk 1 min btw sets and compare times for each round. Try and be consistent


Shout out to one of our Nurses out there fighting for our country and this nasty COVID-19. We appreciate you and miss you! Please be safe!







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