March 28, 2020

Day #16 – “SeaWorld”

By phy6

“SeaWorld”

On the 5:00 x 6 Rounds:
10 Alternating Single DB Power CJ
400m Run
100m Single DB Farmer Carry

STIMULUS

  • 6 intervals total, starting every 5:00
  • Starting times are 0:00, 5:00, 10:00, 15:00, 20:00, and 25:00
  • Aim is to push our paces here, given work rest, but to be consistent across all
  • The alternating single dumbbell power clean and jerk will begin on the ground in between the legs
  • The movement will move to the shoulder and then finish over head
  • Record all five times to gauge pacing

Movement Videos

Alternating Single Dumbbell Power Clean and Jerk Video

WARM-UP

3 Sets

1 Minute Jog In Place
10 DB Swings ( eye level)
15 AbMat Sit-ups
20 Air Squats


“SeaWorld” (No Equipment Version):

On the 5:00 x 6 Rounds:
Wearing Back Pack:
15 Pushups
15m Walking Lunge
400m Run

STIMULUS

  • 6 intervals total, starting every 5:00
  • Starting times are 0:00, 5:00, 10:00, 15:00, 20:00, and 25:00
  • Aim is to push our paces here, given work rest, but to be consistent across all
  • Record all five times to gauge pacing
  • If we can’t get outside to run lets do 15 Tuck Jumps, and modify the workout to:
    * On the 3:00 x 7 Rounds:
    15 Pushups
    15m Walking Lunge (or 15 Reverse Lunges)
    15 Tuck Jumps
    Tuck Jumps Video

WARM-UP

3 Sets

1 Minute Jog In Place
10 DB Swings ( eye level)
15 AbMat Sit-ups
20 Air Squats