Strength:
Every 90 seconds, for 12 minutes (8 sets):
Bench Press x 2 reps Use approximately 80% of your 1-RM, and focus on the speed of the concentric motion – from your chest to full lockout. You want to make that phase as quick and explosive as possible. Workout:
Complete as many rounds and reps as possible in 14 minutes of:
40 Double-Unders
20 Single-Arm Dumbbell Push Presses* (25Kg/17Kg)
10 Strict Pull-Ups *For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position. You must perform 10 reps on one arm before switching to the next arm – 10 Left, 10 Right. ALTERNATE WORKOUT: LIMITED EQUIPMENT Every minute, on the minute, for 15 minutes:
Minute 1: 20 Air Squats
Minute 2: 45 Second Knee Plank Hold
Minute 3: 15 Ground to Overhead* For the ground to overhead you can use a plate, dumbbells, loaded backpack or any other light object just to get blood flowing. Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose. When the running clock reaches 18:00, perform the following… Against a 2-minute running clock:
80 Double Unders/120 Singles
Max reps of Jumping Air Squats in remaining time Rest for 60 seconds and repeat for a total of 4 sets. When the running clock reaches 33:00, perform the following… Against a 2-minute running clock:
20 Step Ups (17Kg/12Kg)
Max DU or Singles in remaining time Rest for 60 seconds and repeat for a total of FOUR sets. When the running clock reaches 48:00, perform the following… Three sets of:
Stretch #1 x 2 minutes
Rest 60 seconds
Stretch #2 x 2 minutes
Rest 60 seconds (You choose the stretch that you feel that you need the most)