Captain America Program
Warm Up
1:00 running on the spot
1:00 high knees
1:00 butt kickers
then,
2 rounds
10 Good mornings
10 Single Arm Kb/DB swings/arm
10 Overhead squats
A.ÊDeadlift
7-5-3-7-5-3
65-70-75-70-75-80%
OR
4 sets
10/side single leg deadlift
Superset w 15 Russian kb/db swings
B.ÊFor time
75 hang power snatch
75 overhead squats
*every break perform 30 DUs, including switching movements
Modify snatches with dumbbells or kettlebells and switch to front squats if you are not using a bar.
BURN
Warm Up
10 Bootstrapper
10 PVC Strict Press
30 Jumping Jacks
5 each side Bull Dogs
15 Jump Squats
BURN
AMRAPx15
3-6-9-12-15 etc…
Up down + tuck jump
Push Press
Front Squat
4 Sets
S.A High Pullx10 e/s
Calf Rasies x10 e/s
:30 Hollow hold
FAMILY WOD
Warm Up
2x
30 jumping jacks
10 hand release push ups
10/side fire hydrants
10 lunges
10 squats
5 broad jumps
SWEAT
“The Pyramid”
10 inch worm
20 SL backpack g2o
30 backpack thrusters
40 skips
50 alternating v ups
40 skips
30 backpack thrusters
20 SL backpack g2o
10 inch worm
Challenge
FaceTime a family or friend to check in.
