Anywhere Workout 5.5

Week 5 - Workout 5


Today's workout is one that builds and builds and builds... stay steady and consistent with it and you'll reap a fantastic workout. Don't go too hot out of the gate! Equipment: KB/DB/BB/Weighted Sack for RDLs Warmup Activation Warmup Then 3 Rounds of Under the Fence* (sometimes called a 'Hindu Pushup' 'cause the fitness industry be like that sometimes...) x5 Burpees x 5 * Start in a high plank position, push back into downward dog, dive through to upward dog and return to high plank

Work


For Time:

50 Squats

10 Burpees

40 RDL's* (KB/DB/BB/Weighted Sack)

10 Burpees

30 Alternating Lunges - total (forward or reverse - you pick!)

10 Burpees

20 Bear Crawls (count each step as 1 rep)

10 Burpees

20 Bear Crawls

10 Burpees

30 Alternating Lunges - total (forward or reverse)

10 Burpees

40 RDL's

10 Burpees

50 Squats


* RDL = Romanian Dead Lift. If you're using a single weight, keep that between your legs, holding the weight close to you so that it aligns with the arch of your foot. Keep those lats engaged as you pull the weight towards your heels throughout the motion. Maintain a soft, "athletic" knee as you hip hinge down with the weight until your wrists reach your knees or so (stop earlier if you feel your back round or if your hammies won't stretch that far). Squeeze your glutes and hamstrings to stand - donotlift with your torso. Your torso will come up naturally as your hips press forward.


* Burpees can be modified to burpee sprawls as needed


Cool Down


Deep breathing to get your body back to homeostasis - get that stress level back down. Stretch out those shoulders, back, neck, and glutes.


Make It A Great One!

© 2016 by Alchemy Strength & Conditioning.