The Gaunlet

Friday May 28th

The Gaunlet: As fast as possible 1 time through these 9 exercises

How fast did you complete The Gaunlet?

Strength: add 10 reps per set / Strength: add 5 reps / Power: do 20s

1. 20 D-Ball Cleans 30/50/60% of Bodyweight (If using KBs add 10% weight)

2. Jump Rope Forward 100 revolutions

3. 20 KB Press (W: 8s / 16s / 24k's) (M: 12s / 24s / 32k's)

4. Jump Rope Backward 100

5. 20 Body Rows 60° w Jungle Gym / 90° w JG / feet on box

6. Jump Rope Forward 100

7. 20 Pistols to Russian Lunge (10 Pistols + Russian Lunges each leg = 20 reps) Use JG for assistance unless power level (Pistol = butt to heel, Russian Lunge = back knee must touch w/o toes touching the floor)

8. Jump Rope Backward 100

9. 20 x 5 yards Power Wheel Crawl across the floor (100 yards total)


At Home? Equipment you will need for this work out

D-Ball or Kettlebells

Jump Rope

Jungle Gym

Power Wheel
Last Updated on Wednesday, 26 May 2010 13:27
 
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