Monday May 1 – 10-Min Strength + The 300

Newbie Day 1

Teach bracing and record plank (2 Min Max)

Teach Hollow Hold and check progression level.

Teach Pushup, Squat, TRX Row

Teach jump rope efficiency and introduce double unders (if time permits)

 

Baseline Assessment Workout:

Mailbox Run (jump rope sub, if needed)

2 x [10 Pushups, 10 TRX Rows, 20 Squats]

Mailbox Run (jump rope sub, if needed)

 

Vets:

10-Min Strength – Max reps of 2KB Front Squats or 2KB Shoulder Press: 5 sets of max reps, starting new set every 2 min.

Mobility during rest period:

  • Squats – 10 froggers, :30 Pigeon hold per side, :30 Quad Hip Flexor Stretch per side

  • Press – 10 PVC pass throughs or 10 Wall Angels

 

The 300 (15-min cap)

10 rounds: 5 Burpees, 10 Wall Ball (R – 20/15, W – 15/12, B – 12/10), 15 D.U. (45 singles)    

Early finishers, jog or walk parking lot lap

 

Core circuit: Hold it now! (6-min)

Each exercise is 1- min broken down in intervals of :20/:10

  • Hollow ab hold

  • Plank Hold

  • V-sit hold

Repeat