Friday, April 21, 2019
THIS WEEK’S PROTOCOL
Focus will be on working as quickly and efficiently as you can with good form for a 30 minute AMRAP (as many rounds as possible in 30 minutes).
Try to take minimal rest until the AMRAP is over.
You have 30 minutes to perform as many rounds as possible of 16 reps per move - reps go down by 2 ea round.
AMRAP 30 minutes: 16 reps each - go down by 2 ea round
Plank punches (ea)
DB Single Leg to Double Leg V up (T)
Banded Plank Walk + Pushup
DB Clean to Rev Lunge (ea)
Plank Punches (ea)
Keep a flat back, pelvis tucked slightly.
Entire core should be engaged.
If hips are rocking side to side at all, widen your feet.
Alternate punching with one arm and the other, making sure to full extend the arm out.
Regression: Drop to knees or widen stance.
Challenge: Feet closer together.
2. DB Single Leg to Double Leg V Up (T)
Count each V-up as 1 rep.
Try to get entire back up off the ground and form a “V” with your body.
Perform one single side V-up on each side + one double leg V-up.
Lead with your legs.
Regression: No DB or Keep legs bent and back on the ground and crunch into a ball and then slowly lower heels towards the ground.
3. Banded Plank Walk + Pushup
Step with same side hand and foot to one side, drop into a pushup. Repeat going the other direction.
Keep elbows angled back at 45 degrees.
Regression: Get rid of band, and/or drop to knees for pushup.
Challenge: Band ankles as well.
4. DB Clean to Rev Lunge (ea)
Start with light or moderate DB.
Hold DB in hand of the same side leg that will go back into the Rev Lunge.
Cleans are performed by squeezing your glutes and snapping your hips up as quickly as possible from the squat to standing. Your arm has minimize work to do.
Regression: Just the reverse lunge holding DB at shoulder.
Challenge: Heavier weight..