4.30 Wednesday | Gym

Today we challenge our speed and explosiveness.

Warm Up

ROWER

5 minutes

Choose cardio of your choosing. Get warm

INCHWORM

30 seconds

Hold plank an extra count before returning to standing

circle arm swing

30 seconds

SEATED VERTICAL JUMP

30 seconds

Superset 1 — 3X

Note- Perform exercises back to back with 30 seconds of rest between rounds.

EQUIPMENT
KB
DUMBBELL

EXERCISES
15 reps KB SWINGS
8-10 reps SINGLE ARM HANG SNATCH each arm
30 seconds Rest

KB SWINGS

15 reps
I’ll work around a 35-40lb DBs

Explosive thrust with your hips to raise the weight

SINGLE ARM HANG SNATCH

8-10 reps Left
8-10 reps Right
Heavy, I’ll use a 30lb DB

Use the dip to help high pull the weight up and punch it to the ceiling

Superset 2 — 3X

Note- Perform exercises back to back. Rest 30 seconds after each round.

EQUIPMENT
DUMBBELLS
BENCH/BOX

EXERCISES
12 reps DB SUMO CLEAN
12 reps POWER STEP UPS each leg
30 seconds Rest

DB SUMO CLEAN

12 reps Moderate

Quick reps, Feet wider than shoulder width.

POWER STEP UPS

12 reps each leg

Modify by stepping up or option to perform on the floor

Superset 3 — 3X

Note- Perform exercises for 30 seconds with 15 seconds of rest between each movement. Rest 30 seconds between rounds.

EQUIPMENT
BATTLE ROPE
DUMBELLS
BENCH

EXERCISES
30 seconds CLOSE GRIP CHEST PRESS DB
15 seconds Rest
30 seconds BATTLE ROPE RUNNING ARMS
30 seconds Rest. Repeat 3 rounds

CLOSE GRIP CHEST PRESS

30 seconds
Moderate load

Quick reps

BATTLE ROPE RUNNING ARMS

30 seconds

Keep the arms tight, smaller range of motion

Set 4 — 5X

Note- Perform exercises with 60 seconds rest between rounds..

EQUIPMENT
TREADMILL

EXERCISES
20-30 seconds MAX effort SPRINT
60 seconds Rest

SPRINT

20-30 seconds MAX effort

Option to use a bike if you’d prefer to modify

Cooldown

SIDE BODY

30 seconds

CAT COW

30 seconds

THREAD THE NEEDLE

60 seconds Alt. arms

SCORPION STRETCH

60 seconds Alt sides