Happy Jooooo-LY!
Track today’s movements –>
Open Gym: 3 – 4 pm at P360 Crown Point
Daily Challenge: “Imperial”
Format: 2 Tiers
Tier 1: 5 Rounds
3/8 Bench Press
3/8 Box Jumps
A bit slower pace, focus on the weight and your landing on box jumps. More strength-based tier. This is a reps for goal tier.
- 3 Reps @ Max Weight -> Strength
- 8 Reps @ Heavy Weight -> Growth
Tier 2: 5 Rounds
300m Row
10 Burpees
1 Lap
Faster pace, more conditioning-based tier.
Workout Notes:
Bench Press
- Elbows at 45 degrees off the side (not flared straight out). Lower the bar completely to the sternum.
- Actively pull your scapulae underneath you on the bench.
- Do not elevate your feet!
P360 Outdoor: “The Beard of Zeus”
Format: Increasing reps by a two count each round.
Hell Trots
Cannonballs
Hurdle Hops
Jack Knives (per side)
MB Slams
150 / 250 / 350 / 450m Run
x30 minutes
Then,
5 minutes of push up work at the end. Either plyo, paused, strict working on form and range of motion.