June 7 – June 13, 2020

GOALS & RECIPES

WORKOUT #1

WORKOUT #2

WORKOUT #3

20.0

This workout is all about changing gears. Start with 20sec of strength work at a sustained pace.  Next perform 20sec of speed work as fast as you can control with good technique. Then allow 20sec pure rest before going back and repeating the strength exercise again. Repeat the set 5x before moving on to the next set.

20sec strength, 20sec speed, 20sec rest

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1A

DROP STEP SQUAT

TIPS:

Drop step and squat down with hips symmetric between feet.

1B

SPLIT SQUAT JUMP

TIPS:

From a lunge position jump in the air repeatedly.

2A

CROSSOVER LUNGE

TIPS:

Step forward crossing one leg in front of the other. Make sure to take a long step forward.

2B

LEG LIFT PUSH-UP

TIPS:

Lift a leg off the ground as you go downward in a push-up.

3A

UNDER LEG FORWARD LUNGE

TIPS:

Lunge forward and pass the weight under the lead leg.

3B

SCISSOR RUN IN PLACE

TIPS:

Run with straight legs in place.

4A

1 ARM SNATCH

TIPS:

Keeping back flat, use your legs to explosively drive the weight from the floor to overhead. To modify, perofrm squats.

4B

ALT ARM ROW

TIPS:

Keep back flat and alternate rows right and left hand.

5A

SQUAT

TIPS:

Hinge from hips and squat down with back straight.

5B

HIGH KNEE RUN IN PLACE

TIPS:

Run with high knees.

6A

V-UPS

TIPS:

Perform a sit-up and reach hands toward feet lifting feet and hands off the floor.

6B

BICYCLE CRUNCH

TIPS:

Rotate opposite shoulder and elbow toward opposite knee.