No weight work out: 01/21

AFAP

two rounds of

50 box jumps ( you choose your height, use a step, a 18" box or a 24" box
30 back extensions (no hold....just contract and relax)

(1-14)

PWO2-day 8

AFAP

2 rounds at 25 reps each exercise each round

tuck jumps
KB fig 8(50 total handoffs each round)
jackknives
pushups
KB font squats
KB standing overhead press left
KB standing overhead press right
inverted rows

Words of Wisdom

Early this month we again spoke about the importance of a journal. Both that food journal and exercise journal are tools to hold you accountable for your every day decisions.

"Keep what you have written as a constant reminder, because......
Reflection today motivates your discipline every day, and
Discipline every day maximizes your decisions of yesterday."

--John C. Maxwell

PWO2-day 7

AMRAP in 20 minutes:

TGU left: 1,2,3,4,5,6...
TGU right: 1,2,3,4,5,6...

No weight work out: 01/20

AFAP

5 rounds of

20 lunges
16 pushups or 8 one arm pushups (control your range of motion)

1-13

No weight work out: 01/19

AFAP

75 burpees

(1-12)

No weight work out: 01/18

AFAP

Two rounds of

75 squats

50 leg raises (either single of double)

1-11

PWO2-day 6

AFAP

3 rounds reps very (first set 23, second set 17, third set 11)

KB swings; 23,17,11
KB clean and press left side; 23, 17, 11
KB clean and press right side; 23, 17, 11
pull ups or inverted rows; 23, 17, 11

No weight work out: 01/17

AFAP

Three rounds

40 squat thrusts

12 pull ups (remember these can be jumping pull ups or inverted rows)

1-10

PWO2-day 5

AFAP

12 rounds

8 KB sumo DL high pulls
8 seated knee tucks
10 KB Lunges alternating steps (5 each side)
10 pushups

NO weight work out: 01/16

AFAP

Five rounds of

20 squat thrusts

20 squats

1-9

PWO2-day 4

AMRAP - As many rounds as possible

20 minutes

20 KB figure 8 to a hold
10 KB clean and press each side
10 pull-ups/jumping pull ups/or inverted rows

NO weight work out: 01/15

AFAP

Two rounds

65 squat thrusts (remember burpee without the pushup)

15 burpees

Yes that is a lot of burpee "stuff" but get it done. These are excellent metcon workout!

1-8

No weight work out: 01/14

AFAP

Three rounds

40 Squat thrusts (burpee without the pushup)

50 leg raises ( you can alternate legs)

1-7

No weight work out: 01/13

AFAP

Two rounds

75 squats

25 pushups

1-6

PWO2 Day 3

AFAP 10 rounds

5 HK2E (Hanging knees to elbows) Superman (15-sec hold) 10 KB Front Squat

No weight work out: 01/12

AFAP

Two rounds

100 squats

25 situps

01/05

PWO2 Day 2

AFAP 15 rounds

15 KB Deadlifts 3 Burpees

No weight work out: 01/11

AFAP

10 rounds of

10 broad jumps as far as you can jump

10 lunges

4 pistol squats (complete at a range of motion where you can complete the squat)

(1-4)

PWO2

Overview

WarmUp Routines: Try a circuit of pullups, air squats, pushups, situps, and/or Superman. However avoid or limit a movement if the day calls for that exercise in the WO (ex: Before a pullup WO, limit WU pullups).

The two main workout strategies are: As Fast As Possible (AFAP): Complete the prescribed workout in the fastest time you can. As Many Rounds As Possible (AMRAP): Complete as many rounds as you can within the prescribed time period.

Also record the load (weight) of KBs used for each movement. For some movements, heavier KBs are reasonable (Ex: Deadlift, SDLHP Sumo deadlift high pulls)

Pullups can be substituted with 2Xs Inverted Rows. (1 pullup = 2 IRs) KB Snatches can be substituted with Swings or C&P( clean and press)