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Warmup

2-3 mins of Jump Rope

Then…

10 Burpees 
10 V-Ups 
10 Air/Feet Together Squats 
-2x- 

Strength

A) Cyclist Squats– 4×20
B) Skater Squats– 4x 8-10 e/s   

For the Cyclist Squats you will want to find something to stand on and raise your heels- a weight plate or small piece of 2×4 works well.  You will keep your feet together (extra points for keeping your knees together too) and squat as deep as you can without allowing your back to round too much.  Add weight as desired/available. 

On the Skater Squats you will do them one leg at a time- start with no weight, and build up as you’re able.

Conditioning

-6 Rounds-
Work 1 min: Rest 30 sec
20 Down-Up Tuck Jumps (Fx= 15)
50 Double Unders (Fx= 35 DUs or 75 Singles) 

Basically you’re trying to do all 20 Down-Up/Tuck Jumps in one minute, rest for 30 seconds, then do all 50 Double Unders in 1 minute, then rest for 30 seconds- repeat 6 times.

Warmup

2-3 minutes Monostructural Movement (jump rope, run, jumping jacks, row, etc)

-2 Rounds-

5 Close Grip Push-Ups
10 Hollow Holds
15 Air Squats
10 Wall Slides

Pick a few more of these shoulder mobilizations and go to town. 

Strength

A) Single Arm Straddle Press– 3x 8-10 e/s
B) Single Arm Row– 3x 10-20 e/s 

A Straddle Press is exactly like the video, but instead of having your legs in front, you put them out to the side as wide as you can.

This will be a super set, so find an object of some sort that you can press with one hand, and one that you can row with one hand, and use that for each- you’ll do your 8-10 presses on one side, then the other. Then hop up and do the rows on one side, then the other. 

Conditioning

-5 RFQ-

10 Bench Dips
50m Bear Crawls
20 Curtsey Lunges (alternating) 

This workout is meant to be done for QUALITY, not for time- 5 rounds in a decent amount of volume so slow it down and focus on doing good reps, not doing it fast. For the bench dips, do your best to find something like a couch or chair, just make sure it’s fairly stable before you start going HAM on it lol. As always, if you can find an object to hold to increase the difficulty of the lunges, please feel free.

Warmup

If you want more general

Or

If you want more specific 

OR

you can always do both 😃 

Conditioning

10x200m Sprints
*rest as needed to maintain fast pace (80%+ of top speed)

Warmup

-2 Rounds-
25 Jumping Jacks  
10 Box Jumps
10 Air Squats
5 Push-Ups 

3-4 mins achilles smash (watch the vid, it’s worth it)  

Conditioning

Work 2:00/ Rest 1:00
Until you complete:
75 Box Jumps (24/20) (Fx: 50)

But…
Start each interval with:
15 Burpees (Fx: 10)

Goal on this is to get moving fast! You’ll want to finish those burpees in the first minute so you can have a whole minute to work on knocking out Box Jumps.  Then of course rest for 1 minute and repeat until you finish 75 Box Jumps.  This will of course mean you’ll need a “box” of some sort- if you have one at home, great! If not then my suggestion is to use a park bench of some other suitable (read: stable!) platform.  I often find 2-3 steps works well too.

Core

A) Plank Down-Ups– 4×30 
B) 4 Count Flutter Kicks– 4×30 

These will be done as a superset- so alternate between sets of Plank Down-Ups and Flutter Kicks.  A 4 count flutter kick just means you’ll kick 4 times to make 1 rep. Think “one-two-three-ONE, one-two-three-TWO, etc”

Warm-up

2 mins Jump Rope/Cardio Warm-up 

-2 Rounds-

5 Burpees
10 Hollow Rocks
10 Cossack Squats

Shoulder Mobility– Watch the vid, pick a few and knock them out
Ankle Mobility– 60-90 sec e/s (if you don’t want to watch the whole thing just watch from 5:30-7:30)

Skill

Candlestick Progressions 
Part 1
Part 2 

Simple Pistol Progressions 
Part 1
Part 2

Conditioning

“Modified Mary”

-20 min AMRAP- 
5 Pike Handstand Push-Ups Fx= Hand Release Push-Ups
10 Pistols Fx=Reverse Lunges (alternating, of course) 
15 Sit-Ups 

Of course this is meant for those of you who don’t have access to anything but your living room (and maybe a chair).  For those of you who have a pull-up bar and/or maybe a wall, just do regular Mary!

“Mary

-20 minute AMRAP- 
5 HSPU
10 Pistols
15 Pull-Ups