“QUARANTINE DAY SEVENTY SIX”
“For the strength of the pack is the wolf, and the strength wolf is the pack”
“MAGISTERIUM” day one
At home
100 double unders
Note: If you can perform 100 unbroken double unders, go for 150. If you can do 150 unbroken, go for 200 and so on. Don’t exceed 200 as we’ll be doing double unders consistently for the next 4 weeks.
2 rounds not for time:
400m run EZ pace or 1:30 cadio of your choice (row, bike, elliptical)
10 pull ups
20 push ups
30 squats
*If you have a weight vest, wear it**
Note: Build stamina by going for the biggest sets as possible.
Coach note: Do this cycle entirely and you will be a beast!!! You will be ready when we come back to the gym and for “MURPH”
METCON
5 rounds for time:
10 single arm hand dumbbell snatch right 50/35
10 single arm hang dumbbell snatch left 50/35
50ft overhead dumbbell walking lunges 50/35
Note: You can start right or left for the snatch. You can switch as needed for the walking lunges
Accessory work
Mindset
Meditation 10min
Note: Free your mind, focus on your breathing and be in the present.
Maintenance/Mobility
10min
“QUARANTINE DAY SEVENTY FIVE”
Kids outdoor class at 10am
Outdoor class at 11am
**Tuxedo park, 30th avenue and 2nd street NE, Baseball diamond**
Blackout next cycle starts Monday June 1st for 4 weeks
“MAGISTERIUM”
(Mastery in Latin)
Getting ready for reopening
Build up volume, stamina, conditioning and capacity
“MURPH” prep
Mastery of movements we can all do at home (double unders, squats, push ups, hspu and more)
Consistency and sustainability
4 weeks weightlifting technique focus
5 rounds for time:
10 rushes 50ft
20 push ups
30 squats
Timecap: 15min
At 15min, you have 2min for max distance handstand walk. If you don’t have handstand walk, modify to bear crawl
