5:00 Clock
20 Tibialis Raises
10 Ankle Circles
10 Big Arm Circles
15 seconds Butt Kicks
15 seconds High Knees
2 Pike Push Up OR 2 Single Dumbbell Push Press (each)
Athletes Notes
Just trying to move through these movements in the 5 minutes. Try to get through a couple rounds of it to get nice and warm. Don’t rush though!
- Tibialis Raises – great exercise for strengthening the front muscle of the shin. This is a great exercise to help prevent knee injuries.
- Ankle Circles
- Big Arm Circles
- Butt Kicks
- High Knees
- Pike Push Up or Single Dumbbell Push Press
20 Minute AMRAP (Moderate Pace)
40 Box Step Ups (20”)
10 Pike Push Ups or 10 Kipping Handstand Push Ups
100m Jog
(everyone at 20 inch to prep for M30 Version of Chad)
Athletes Notes
Scoring
For simplicity every meter of the run will be 1 rep. So total there are 150 possible reps each round.
Workout Strategy and Flow
- Monday we have the workout “Chad” this is another chance to get in some box step up reps before we attack an AMRAP with only box step ups.
- Today to mimic Chad, everyone (men and women) will use a 20 inch box for their Box Step Ups
- Pike Push Up OR Kipping Handstand Push Up – this is a longer AMRAP so be mindful of how you break these up. I would break them up from the beginning in 2 sets of 10 to keep the arms fresh each round.
- Jog – use this as recovery to shake out the arms and legs and just get in a little extra movement before going back to the box!
Substitution
- Jog – either go for an easy 30 second jog OR 30 seconds of easy Skipping in Place
- Pike Push Ups –> Pike Shrugs – I want us to use this time to get upside down. Rather than scaling to an incline push up or regular push up, let’s scale to these pike shrugs.
Scaled
20 Minute AMRAP (Moderate Pace)
40 Step Up to Surface
10 Scap Only Push Up or Scap Push Ups on Knees
30 seconds easy Standing Marches
Mayhem Moms
20 Minute AMRAP (Moderate Pace)
40 Box Step Up or 20 Lunge to Hip Extension (each)
10 Pike Push Up or 10 Pike Shrugs OR 10 Scap Only Push Up
100m Jog (if you feel comfortable doing so) OR 30 seconds of easy Skipping in Place
20 Minute AMRAP (Moderate Pace)
40 Box Step Ups (20”)
20 Single Dumbbell Push Press (10 each) (50/35)
100m Jog
(everyone at 20 inch to prep for M30 Version of Chad)
Athletes Notes
Scoring
For simplicity every meter of the run will be 1 rep. So total there are 160 possible reps each round.
Workout Strategy and Flow
- Monday we have the workout “Chad” this is another chance to get in some box step up reps before we attack an AMRAP with only box step ups.
- Today to mimic Chad, everyone (men and women) will use a 20 inch box for their Box Step Ups
- Single Dumbbell Push Press – I am allowing you to break these 20 up any way you want. You can switch every 5 reps or every 10. But you just have to be sure you do 10 each arm each round.
- Jog – use this as recovery to shake out the arms and legs and just get in a little extra movement before going back to the box!
Substitution
- Jog – either go for an easy 30 second jog OR 30 seconds of easy Skipping in Place
Mayhem Moms
20 Minute AMRAP (Moderate Pace)
40 Box Step Up or 20 Lunge to Hip Extension (each)
20 Single Dumbbell Push Press (each) OR Scale to Strict Press
100m Jog (if you feel comfortable doing so) OR 30 seconds of easy Skipping in Place
1:00 Pancake Stretch
:30 Seated QL Stretch (each)
1:00 Upward to Downward Dog Transitions
Athletes Notes