Home Workout 4.8.20

“Wednesday Throwdown” 

5 Weighted Push Ups

*Perform this workout to win a gift card. The strangest/most impressive object wins. Weight isn’t a factor. Post a video of your performing this throwdown for a chance to win.

Barbell Strength 

Front Squat

8 x 2 - tempo 20X4

Tempo takes priority over weight, start around 75-80% and only build weight if you can maintain a :02 descent and a :04 hold at the top. Target 5-15lbs heavier than last week

Lower Body Strength (No Equipment) 

4 x 8 Rear Foot Elevated Split Squats (Each side) - tempo 31X1

*3 seconds on the way down, 1 second pause, fast up, 1 second at the top. 

*Elevate back leg on chair/box/bench. 

*Add weight this week with an odd object. 

Lower Body Strength (With Equipment)

4 x 8 Rear Foot Elevated Goblet Split Squats (Each side) - tempo 31X1

*3 seconds on the way down, 1 second pause, fast up, 1 second at the top. 

*Elevate back leg on chair/box/bench. Increasing volume this week.

*Add weight this week.  

Conditioning (No Equipment) 

“Loredo” 

6 Rounds: 

400 Meter Run

24 Air Squats

24 Push Ups

24 Lunges

Scaled: Complete 4 Rounds, Knee Push Ups if needed

Rx: As Written

Comp: Wear a Vest