WARM-UP
On a 5:00 Clock:
Jog/Run 400m
10 Alternating or Regular V-Ups
10 Glute Bridge
10 PVC Strict Press (:2 pause at the top)
5 Slow Squats (:3 down)
10 Abmat Sit-Up
(for newer or de-conditioned athletes, please reduce the distance of run as needed)
WORKOUT OF THE DAY
“This Little Gym Piggy”
3 Rounds For Time:
400 Meter Run
24 GHD Sit-Ups (or Overhead Medball Abmat Sit-Ups)
12 Clean and Jerks (135/95)*
Intermediate
3 Rounds For Time:
400 Meter Run
24 GHD Sit-Ups (or Overhead Medball Abmat Sit-Ups)
12 Clean and Jerks (95/65)
Novice
3 Rounds For Time:
200 Meter Run
24 Abmat Sit-Ups
12 Clean and Jerks (35/15-lb/or light Dumbbells)
POST WORKOUT/AFTER BASH
Lil’ Upper Body Pump Finisher – NOT For Time:
20-15-10
Empty Barbell Rows
Empty Barbell Curls
Push-Ups
Details: Strip the barbell used in the workout for the empty barbell. If athletes would like add a little load, they can. Just remind them it’s a pump session and the load shouldn’t require them to break the sets up
EQUIPMENT-FREE WORKOUT
3 Rounds For Time:
400 Meter Run
30 Sit-Ups
30 Lunges (in-place)
30 Push-Ups
