Week of 8/3/20 - 8/9/20

Weekly Intent:

This week will have some more running but in ways you have not seen it yet along with a dumbbell complex and some cone drills. There will be a decent amount of core work as well as a good dose of lower body. The week starts with some sprints intervals.

Weekly Highlight:

So many highlights this week, how can I choose just one? Wednesday, Friday, and Saturday are all highlights this week but if I really have to just pick one it has to be Saturday’s “31 Heroes” workout at the farm! Not only is this an awesome time and a great workout but it commemorates the lives of those that paid the ultimate sacrifice.

Weekly Overview:

Monday

SDLHP + Burpees + V-Ups + Jumping Air Squats

Today will be four sets of intervals where the fast you go the more rest you will be able to get. You should not be pacing these intervals the goal here is to come out hard and fast and see if you can maintain that! If there’s a drop off in times that is ok! I’d rather see you go hard and trust your fitness rather than trying to game a workout like this.

Tuesday

Dumbbell Complex + Run + Push Ups + Sit Ups + Hollow Rocks +

Pike Press

Part A will begin with a dumbbell complex that might feel like it is getting your heart rate up a little bit, the idea is that this can help mimic what a barbell complex we might do at the gym would feel like. Go into this complex as if it was a barbell focus on keeping your core tight and rigid in order to maintain good positions on each movement.

Part B will start with a run loop we haven’t done yet which will be up and down hill and then will be followed by a fairly large set of push ups and sit ups, it might be a good idea to break the push ups early if it will help you from fatiguing, and on the sit ups push to go through them fast. I know you can only go so fast on them but don’t allow yourself to just go through them super slow. After you finish the push ups and sit ups you will run again and then do your pike press and hollow rocks, the hollow rocks will be double the number of pike presses you are doing.

Wednesday

Split Squats + Side Lunges + Box

Wednesday will start with some single leg strength work and will be followed with a fun partner workout that may feel like football practice back in your younger years. Cones will be set up forming a box that you will run, side shuffle, and back pedal through completing a movement at each cone along the way.

Thursday

Plank + Curls + Double Unders + Swings + Extensions

This will be another “for quality” day just to give you guys a little break from some of the higher intensity from the week. That doesn’t mean this day will be easy, it just means to focus on purposeful movement and not worrying about how fast you are going. This day will be a mix of bodybuilding movements along with some more conditioning movements.

Friday

Gary’s Surprise