https://www.youtube.com/watch?v=XSvxf0BVuuE
Warm Up:
Old Man
5 Scap Push Ups
10 Bird Dogs
5 Inch worms in place
x3
Gymnastics Warm Up
https://www.youtube.com/watch?v=R7A_iiZ1jQI&feature=youtu.be
Option 1: No equipment
EMOM: 20mins
5 Tuck Ups
10 Push Ups
10 Shoulder Taps
10 ASQ
Modifications
4 1-leg V-Ups
3-5 Push Ups
6 Shoulder Taps
10 ASQ
*Same time format
Opt 2: Limited Equipment
EMOM:20min
Min1: 10 DB Front Squats
Min2: 10 Push Ups on...
https://www.youtube.com/watch?v=kN_ubagQFyU
Warm Up:
Old Man
KB Flow Warm Up x4-5
https://www.youtube.com/watch?v=l8cKJN35FMM&feature=youtu.be
Option 1: No equipment
:20 Dog Down Beast
:20 Dragon Flags
:20 Alt Jumping Lunges
:60 rest
6 Rounds
Opt 2: Limited Equipment
5 Jump Squats
4 Push Ups
3 Swings
2 OH Press
3 sets
1-2mins rest
4 Rounds
Endurance:
200m run
1min Rest x10
Or
250m Row
1min Rest x10
Option 3 Strength: Barbells or Dumbbells
E2M...
https://www.youtube.com/watch?v=tmUesTQu5QM
Warm Up
Old Man Warm Up
:20 Burpee
:20 Jog in place/Jump Rope
:20 Cossack Sqt
x4
Option 1: No equipment
800m run
30 Burpees
50 Sit Ups
3RFT
Option 2: Limited Equipment
800m run
30 DB Snatches
30 T2B (Mod:V-Ups)
3RFT
Endurance:
1 Mile Run
4min Rest x2
800m Run
3min Rest x2
Option 3 Strength: Barbells or Dumbbells
4x10 DL
Dumbbell Version:
Tabata :20/:10 x8
Double Dumbbell Deadlifts
Midline:...
https://youtu.be/FbwqWTL0WeM
Workout & Movement Descriptions
Warm Up
:15 Jumping Jacks
:15 ASQ
:15 Mountain Climbers
:15 Jump Squats
X4
:15 Plank
:15 Superman
:15 Side Plank-R
:15 Side Plank-L
x4
Option 1: No equipment
1min: Jumping Jacks
1min: ASQ
x4
1min: Step Ups (chair/box/bench/steps)
1min: Lunges
x4
-No rest between the 8 rounds
:30/:30 x6 Wall Sits
Opt 2: Limited Equipment
1min: Row/Bike/Double-Single Unders
1min: Weighted Step ups (box/porch/stairs/etc)
x4
1min:...
Ninja Nation,
With this temporary shut down we will be providing you with continued programming and coaching to whatever capacity you can do.
Each day we will post 5 different tracks that you can follow with warm ups:
Warm ups
No Equipment Workouts
Limited Equipment Workouts
Endurance Workouts
Strength Training:Barbell or Dumbbells
Midline:...
Warm Up
Old man
Running Drills
Workout Options:
Option 1: No equipment
5k Run
Opt 2: Limited Equipment
7k Row or 10k Bike
...
“Cindy”
5 Pull Ups
10 Push Ups
15 ASQ
20min AMRAP
or
“Mary”
5 HSPUs
10 Pistols
15 Pull Ups
20min AMRAP
At Home Substitutions
IF you don't have a pull up bar of any sort, do 10-15 sit ups.
...
Strength:
DL 5x5 E3M
Starting at 70%
"MidShipmen"
500m Row
16 FR Lunges (115/85)
8 Tuck ups
12min AMRAP
...
Strength:
Bench 5x5 E3M
Starting at 70%
"Wolf Pack"
60 DUs
15 Strict Press (95/65)
15 Pull Ups
60 DUs
10 Strict Press (95/65)
10 Pull Ups
60 DUs
5 Strict Press (95/65)
5 Pull Ups
60 DUs
-FT-
...
Strength:
BSQ 5x5 E3M
Starting at 70%
“Fighting Illini”
20 Wall Balls
10 Power Snatch (115/85)
20 Wall Balls
10 PCL/J (115/85)
20 Wall Balls
10 FSQ (115/85)
2RFT
...
