Workout of the Day - 040720

Posted by Max Lucas on Apr 07 2020 at 06:23AM PDT

Somewhere out there, someone is working harder than you.

Tuesday, April 7th 2020

Yesterday, did you:

  • Get 9+ hours of sleep?
  • Train 1-2 hours?
  • Eat at least one fruit and vegetable?
  • Stretch for at least 10 minutes?
  • Do something nice for a family member?
  • Check in on a teammate you haven’t heard from in a few days?

If the answer is yes, then good! You get a sticker. Now do it again today.
If the answer is no, then that’s okay! You have another opportunity today. Use it!

Team dryland warm-up, about 10 each

  • Calf stretch
  • Knee hug
  • Quad stretch
  • Single leg RDL
  • Frankensteins
  • Open the gates
  • Close the gates
  • Lunge and reach
  • Heel/toe stretch
  • Arm circles
  • Dynamic squat stretch
  • Horizontal arm circles

3 supersets
15 backpack tricep extensions
15 military push-ups

See “Helpful Links” at the bottom of the post for movement demos._

”Superset” = do both exercises back-to-back, then rest 1:00-1:30 between sets. So you do 15 tricep extensions and then go straight into the 15 push-ups, then rest and repeat 2 more times.

For the backpack tricep extensions, put enough weight in your backpack that 15 is challenging but doable. For the pushups, no knee push-ups allowed. If you can’t do 15 from the floor, elevate your hands on a chair, your bed, etc.

”Death by Burpees”
Every minute, do 5 burpees. Increase the amount of burpees by 1 each minute.
0:00 – 1:00 = 5 burpees
1:00 – 2:00 = 6 burpees
2:00 – 3:00 = 7 burpees
Keep going until you fail to complete a round. The last round you completed + number of burpees you did on the round that you failed is your score. I will be doing this one later tonight, I’ll post my score when I do!

3 big sets:
12 left leg only
12 right leg only
12 arms only (both)
12 left arm + right leg
12 right arm + left leg
30 alternating v-ups

Rest as needed between sets, no more than 2:00

Stretch for 10 minutes

Backpack Tricep Extensions Demo

Military Push-up Demo

Incline Push-up Demo

Burpees Demo

Deadbug Demo
Honestly if you don’t know how to do these then you weren’t paying attention in practice

Alternating V-ups Demo


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