1 Minute of max reps Double Unders
Rest 30 Seconds
1 Minute of max calories Row
Rest 30 Seconds
5 Minute AMRAP
10 Push Ups
10 Push Press 75/45
For today’s buy in we are going to play with weighted pull-ups. Grab the belt and attempt a max rep pull-up. Try strict, or try kipping. Put a dumbbell between your legs, hook a kettlebell under your foot, or use the weighted belt. Or just practice pull-ups or negatives.
For today’s workout we are going to start off with a 3 round metabolic nightmare. For one minute you will perform a row or double under for max reps for 1 minute. You will have 30 seconds to rest and transition to the next exercise for another minute of max reps. You will do this for 3 rounds. Once everyone is completed you will have 30 seconds to rest and perform a 5 minute couplet. The couplet will be as many rounds as possible in 5 minutes of push ups and push press.
For the cash out we are going to play with balance drills. For the application of sport, there has not been much research showing that balancing on unstable surfaces will increase balance in the sport. In fact, balancing on unstable surfaces (e.g. bosu balls) has been shown to decrease muscle activity on stable surfaces. So we are going to play with a plyometric balance component on a stable surface.
The first drill you will draw a straight line with chalk for about 20 large steps. You will hop on one foot to the end and back. You will jump and land on the same foot. Try to stay on the line. Switch feet. Continue the drill with the opposite foot.
The next drill you will hop side to side on one foot the length of the line to the end and back. You will jump and land on the same foot. Switch feet. Continue the drill with the opposite foot.
The next drill you will attempt to hop on one foot to the end with a max distance jump… try landing on the same foot without falling. Switch feet. Continue the drill with the opposite foot.
The last drill, perform a max distance jump, then reach and touch the line with your hand. Stay on the same foot. Continue to the end and back without ever leaving the line. Switch feet. Continue the drill with the opposite foot.