Mon 30JAN23

BODYWEIGHT

quick minimalist workouts

Skill Practice

Single Leg Balancing

*Practice doing differnt things (pistols, stand splits, half moon, etc) while balancing on one leg

+

12 min EMOM

min 1: 45 sec air squats

min 2: 30 sec push ups, chest to yoga block or something similar

min 3: 45 sec 1 and a Quarter Air Squats

min 4: 30 sec push ups, chest floor to 90*

+

12 min EMOM

min 1: 30 sec bench dips

min 2: 30 sec SL Wall Sit Hold, right

min 3: 30 sec BW Skull Crushers

min 4: 30 sec SL Wall Sit Hold, left

BUILD

add muscle, build strength, feel energized

A. Back Squat:

5-5-5-5-5 reps

rest 2 min

(5 sets)

- 8-9.5 RPE.

B. KB Z-Press:

6-8 reps

rest 60 sec

- 6-8 RPE.

C1. Narrow Grip Supinated Lat Pull Down

20 reps

rest 2 min

- 7-9.5 RPE.

C2. Seated Hamstring Curls:

20 reps

rest 2 min

- 6-8 RPE.

x2 sets for C.

D. 2 Sets

30 sec Forearm Plank

10 alt lateral hip touches, from forearms

20 sec Straight Arm Plank

6 alt lateral hip touches, from straight arms

rest was needed

ATHLETE

evidence-based, high-intensity functional fitness

Skill Practice: Jump Rope (singles, cross-overs, DU, triples)

+

5 Sets @ Increasing Effort:

30 cal Row

25 wall balls- 14/20# to 10'

20 C2B

rest 2 min

*Increasing 80,85,90,95,100% per set.

rest 5 min after 5th set

1 Clean + 2 Hang Cleans + 3 S2OH

Build to a max complex within 10 minutes

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HELPFUL RESOURCES:

Warm-Up, Stretching, and Mobility Flow Ideas

Join the ATOP Community on FaceBook

Not sure what a specific exercise is?

YouTube It

Questions? Scores?

** Put them in the comments below **