Move and Hold Strength

Thursday it’s time to practice some full range of motion and static hold STRENGTH!

PERFECT day to get in your MAX pull up hold for time challenge!  You have until the 31st to improve your times so get going!

Here is what’s on the docs:

30s normal range of motion / 30s static hold / 30s rest x 4 rounds

1. Squat
2. Pull-up (row as an option)
3. Superman’s
4. Overhead press or push up
5. Abdominal choice

 Finisher:

Choose 1 Cardio Option (rower, bike, ski, run, steps, burpees, JJ, JR, agility, sled…)

30s easy/ 30s sprint  x 10 rounds

DONE!

TR at HOME Strength Couplets “On-the-Minute”

• You will START each exercise each Minute and REST or Active Recovery until the next Minute Starts!
• Each Couplet is 10 total Sets (5 Rounds of Each).  Be prepared to work hard and smart!  Let’s GOOO…

Couplet #1

•  20 Swings, Broad Jumps or 10-15 Supermans
• 10-15 Push-Ups

Couplet #2

• 10 Goblet Squats or 5/5 Pistols or Split Squats
• 10-15 Ring Rows or 5-10 Pull Ups

Couplet #3

• 100 Jump Rope or 50 Jumping Jacks
• 1/1 Turkish Get-Ups,  5 Walkouts or 15-20 Ab Choice 

Here’s a Strength Couplet Workout Video for Friday: