Core Wednesday
AMRAP 12 (As Many Reps as Possible)
20 Flutter Kicks
Let’s do some running today. If you are in Boston, it is gorgeous outside!
Go out for a 30 minute jog.
Every 4 minutes do 20 walking lunges and 20 air squats.
Have fun!
Let’s find that heavy object from Monday, March 23. Today we are going to use it for deadlifts. Essentially, we are going to lift that object off the ground and straighten our back and then put it back down. It should look something like this: https://youtu.be/BG9yqQ2NbZI
EMOM 15 (Every Minute on the Minute for 12 minutes)
A. 15 Odd Object Deadlifts
B. 25 Air Squats
*Alternate between A and B. First minute you do A, second minute you do B, third minute you do A, and so on.
Tabata Friday
Tabata is 8 rounds of :20 work and :10 rest
Do 8 rounds of each of the following:
SitUps
Side Plank with rotation (alternate sides each time)
Remember your odd object from Monday? We’re going to use that again. If you need help finding/making an odd object, refer to Monday’s workout notes: https://www.mystrongsquad.com/blog/homewod-monday-march-23
6 Rounds
15 burpees
Hold a heavy odd object for 45 seconds
Rest 1 minute
Find or make a moderately heavy odd object. See this video for ideas: https://youtu.be/babynjrLqbg
*Note that from now on, I will only be posting 3 workouts per week (Mondays, Wednesdays, Fridays). You can always go back and do a workout that you missed. There is now a nice archive of blog posts with workouts to suit your mood and interest. Enjoy!
AMRAP 4 (As Many Reps as Possible in 4 Minutes)
12 Odd-Object Ground to Overhead (https://youtu.be/L0R8fBtacAA)
12 Odd-Object Squats (https://youtu.be/WKS52yT1y8o)
8 Odd-Object Lateral Jump Overs
Rest 2 minutes
AMRAP 4
10 Odd-Object Ground to Overhead
10 Odd-Object Squats
10 Odd-Object Lateral Jump Overs
Rest 2 minutes
AMRAP 4
8 Odd-Object Ground to Overhead
8 Odd-Object Squats
16 Odd-Object Lateral Jump Overs