2020/12/10 Workout of the Day


General Warm-Up
3 Rounds
100m Run
10 PVC pass throughs
5 Waiters overhead squats, slow
10 Long lunges
0:30 Superman hold on floor

Loredo (Time)
6 Rounds for time of:
24 Squats
24 Push-ups
24 Walking Lunge Steps
400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010

This is the long-duration hero workout of the week. The volume is high, but reasonable when spread out over the course of 6 rounds. Shooting for sub 4:00 rounds will be a challenging goal to strive for.

Movement Modifications
*Reduce reps if an athlete has not done over 100 air squats in a workout previously.

*Reduce reps if an athlete has not done over 75 in a workout recently.
*Reduce reps before modifying the movement, for example, 7 push-ups each round would be preferred over 24 incline today.
*Incline or kneeling push-up

Walking lunges
*Reduce reps if an athlete has not done over 100 walking lunges in a workout previously.

*Reduce the distance to keep running efforts under 2:30.

Cool Down / Mobility
2 Rounds
0:45/0:45 Pigeon stretch on floor
0:45 Lying straddle stretch on wall