SFCW Thu. 8/28/14

So last night was phenomenal. I was on the floor of the GRID and worked as spotter with the media director of the NPGL. I’m not even sure if I can express how cool everything was, but I’m going to do my best in a future post, “Inside the Grid.” So stay tuned for that..I’m working on that ASAP!

Your Strong Figure Conditioning workout for Thursday is going to be grid inspired. Here’s what you’re going to do:

Two rounds for time: (Or give yourself a time cap!)

• 10 pistol lateral jumps
• 8 kettlebell (or dumbbel, or barbell thrusters)
• 6 burpee box jump overs
• 4 double kettlebell (or DB or barbell) hang cleans — as heavy as possible!
• 2 overhead walking lunges (with whatever you used for the hang cleans)

For the lateral pistols, perform a pistol, but before you place your foot back down, jump to the side! If you can jump over something, GREAT! If you can’t, just try to jump to the right or left (depending which leg you’re on) and practice that skill. If you can’t do a pistol squat, sub squat jumps: squat, jump right, squat, jump left.

For the thrusters, go heavy! Use one or two kettlebells, a barbell or dumbbells–whatever floats your boat! 😉 If you don’t have equipment, sub push-ups.

For the burpee box jump overs, it’s as simple as that. One burpee, one jump over a box (bench, etc). If you want to go true grid style, add weights! Hold dumbbells in each hand. If you have nothing to jump over (I’m sure you can find something), you can always jump to a target or jump laterally when you come up off the floor.

For the hang cleans, if you don’t have weights, sub handstand push-ups against a wall, or wall-walks, or something that will really challenge you!

Lunges without weight is fine if you have nothing with you. And if you’re doing the whole workout without weights, I’d try to go through this circuit at least 5 times.