March 30, 2020
“The Quarantine Program” (Week #2)
Today starts the second week of our temporary At-Home Programming. Athletes are to choose a different Program than they completed last week. If you did Program A, choose either Program B or C to complete for this week.
Remember, the program you choose needs to be based off of the equipment you have.
DO NOT DO EACH PROGRAM EACH DAY!!
SCCF-A (Dumbbell/Kettlebell)
Workout 1
For time:
30 Alternating Dumbbell/Kettlebell Power Cleans
50 Air Squats
30 Dumbbell/Kettlebell Front Squats*
50 Air Squats
30 Dumbbell/Kettlebell Push Jerks*
50 Air Squats
*Switch arms every 5 reps on the Front Squats and Push Jerks.
If you have a full set of Dumbbells or Kettlebells you can use both, if you have just one, use only one.
SCCF-B (Med Ball/Abmat/Band)
Workout 1
5 Rounds for time:
12 Medicine Ball Deadlifts
9 Medicine Ball Hang Power Cleans
6 Medicine Ball Push Jerks
*Complete each round as an Unbroken set.
Each drop of the Medicine Ball during the round = 10 Medicine Ball Burpees.
SCCF-C (Bodyweight – No Equipment)
Workout 1
27-21-15-9 reps of:
Jumping Lunges (2:1)
Sit ups
Burpees
Core/Midline (Goes with each Program)
Accumulate 3:00 of:
Hollow Hold
*Use a weight implement to add some extra difficulty (Plate, Med Ball, Dumbbell, etc)
If already completed the Hollow Hold from last week, do:
8 Rounds of:
:20 Hollow Hold
:10 Plank Up & Downs
*There is No Rest from exercise to exericse or from round to round.