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Wednesday, April 28, 2021

Wednesday, April 28th


10 Minute AMRAP

10 Calf Raises

:30 Twisted Lunge/Side

5 Tempo Squats

1:00 Wall Hinge


Wind Sprints:

4×100 Meter Sprints (1:00 Rest After Each Sprint)

2×200 Meter Sprints (2:00 Rest After Each Sprint)

1×600 Meter Sprint

Note: Some quick sprints today. There will be a set rest at the end of every round. Try your best to give your all on each sprint. The 600 meter sprint will be around the block.


Outside or Inside, Athlete’s Choice:

12 Minute AMRAP

15 Sumo Deadlift High Pulls

10 Bar Facing Burpees (Outside: Regular Burpees)

15 Push Press

20 Sit-ups

Rx+: 75/55, GHD Sit-ups

Rx: 75/55, AbMat Sit-ups

Intermediate: 65/45, Burpee Step Overs, AbMat Sit-ups

Beginner: Barbell, Burpee Step Overs, AbMat Sit-ups


1:00 Hamstring Foam Roll/Side

1:00 Calf Foam Roll/Side

1:00 Seal Stretch

Note: The weight on the workout should be light enough to complete the first round completely unbroken. Sumo deadlift high pulls will be demonstrated before the workout, but a link to the movement can be found here.

Sumo Deadlift High Pull

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