2021/02/02
Home Workout
General Warm-Up
Warm-up
25 Jumping jacks
25 Front jumping jacks
10/10 Spiderman lunges
10/10 Lateral lunges
Inchworm + push-ups (5, 4, 3, 2, 1 push-ups).
10/10 Speedskaters
10/10 Arm circles, forward/backward.
10 Arm pretzels
10/10 Shoulder rolls, forward/backward.
0:30/0:30 Lateral neck stretch
0:30/0:30 Posterior neck stretch
10/10 Wrist circles
25 Front jumping jacks
10/10 Spiderman lunges
10/10 Lateral lunges
Inchworm + push-ups (5, 4, 3, 2, 1 push-ups).
10/10 Speedskaters
10/10 Arm circles, forward/backward.
10 Arm pretzels
10/10 Shoulder rolls, forward/backward.
0:30/0:30 Lateral neck stretch
0:30/0:30 Posterior neck stretch
10/10 Wrist circles
Strength
Push-ups (Timecap: 10)
Metcon
Metcon (Time)
For time
42 – 30 – 18
Push-up
Sit-up
Sandbag walking lunge
42 – 30 – 18
Push-up
Sit-up
Sandbag walking lunge
Accessory Work
Warm-up
100 Banded good mornings or bag zercher good morning.
Rules
The goal is to perform the longest push-ups possible.
Start at the bottom of the push-up position, with chest touching the ground and hips/thighs off the ground.
The time stops when the chest hits the ground, under control….no crashing.
THE TIME ON THE UP PHASE AND THE DOWN PHASE MUST BE WITHIN 0:02.
For example:
A 40-second push-up, that has a 19-second up phase and a 21 second down phase is a good rep. A 40-second push-up that has a 15-second up phase and a 25-second down phase is a no rep!