Anywhere Workout 2.5

Week 2 - Workout 5


Yesterday's workout was about power endurance - today is straight endurance :-) No fancy movements today - just the classics.


No equipment needed today! Just the timer on your phone.


Warmup

Active Warmup - Ignite Your Furnace!


Video:


Work


2 Blocks of:

2 Rounds

Split Jumps* x 20 total

Beast Crawl ForwardandBackwards 6-8 Paces each (approx. 20 ft) x4


1:00 Rest between Blocks

* If split jumps are too much on your knees, you can do these shallower (i.e., not to depth) or as a skips bounding as high as you can.


Additional 1-2 minutes rest (for a total of 2-3 minutes)

Then


2 Blocks of:

2 Rounds

Frog Hops** x 20 total

Beast Crawl ForwardandBackwards 6-8 Paces each (approx. 20 ft) x3


1:00 Rest between Blocks

** Remember to have your fingertips lightly on either side of your head, but do NOT pull on your head. If your arms get tired, you can just keep your arms elevated but not at your head. This movement is essentially a moving kettlebell swing - without the kettlebell. Remember - hip hinge and explode forward landing softly (but not into a squat). The videos on YouTube for this one arenotwhat we're after - just fyi.


Additional 1-2 minutes rest (for a total of 2-3 minutes)

Then

2 Blocks of:

2 Rounds

Burpees*** x 20 total

Beast Crawl ForwardandBackwards 6-8 Paces each (approx. 20 ft) x2


1:00 Rest between Blocks

*** Alternatives for Burpees: If the pushup portion is bothersome today, come down into your plank (stepping or jumping back) and do a shoulder-tap with each hand (right hand to left shoulder/left hand to right shoulder) before jumping/stepping back to your hands and jumping up to stand.

*** To upscale this, grab a set of DBs and do these as Hero Makers (renegade row each arm with pushups in-between before jumping into a clean to thruster). You're welcome. Do it!!



Cool Down


Deep breathing the Full Body Warmup we've been doing would be perfect here.


Make It a Great One!

© 2016 by Alchemy Strength & Conditioning.