Monday- March 30th

March 30, 2020

***CHECK OUT INSTAGRAM FOR DAILY WOD COACHING TIPS + 14-DAY HEALTHY LIFE CHALLENGE!

 

Weekly Warm-Up: 10 min. AMRAP

60 second Run/Bike/Row (any machine you have access to)
30 seconds of Inchworms
60 seconds of Bodyweight Alternating Cossack Squats
30 seconds of Plank Hold from Pus
h-Up Position
30 seconds of Push-Ups @ 2 seconds down, explode up
30 second Static Hold in Bottom of a Squat

  + Today's Warm-up Movements:

          *Calf Stretch x :30 each

          *Quad Pulls

 

 

A. With Equipment

“Palace”

AMRAP 6:00

2 Single Dumbbell Reverse Lunges

20 Double Unders / 30 Single Unders

4 Single Dumbbell Reverse Lunges

20 Double Unders / 30 Single Unders

6 Single Dumbbell Reverse Lunges

20 Double Unders / 30 Single Unders

 

*Continue to add (2) reverse lunges per round

 

Rest 2:00

 

AMRAP 6:00

2 Single Dumbbell Power Snatches      

20 Double Unders / 30 Single Unders      (10 Box Jumps/14 Step-ups/or see instagram for more options)

4 Single Dumbbell Power Snatches

20 Double Unders / 30 Single Unders

6 Single Dumbbell Power Snatches

20 Double Unders / 30 Single Unders

 

*Continue to add (2) power snatches per round

 

 

 

Without Equipment

“Palace”AMRAP 6:00

2 Odd Object Reverse Lunges                (See instagram video for explanation or ideas)         

20 Double Unders / 30 Single Unders    (10 Box Jumps/14 Step-ups/or see instagram for more options)

4 Odd Object Reverse Lunges

20 Double Unders / 30 Single Unders

6 Odd Object Reverse Lunges

20 Double Unders / 30 Single Unders

 

*Continue to add (2) reverse lunges per round

 

Rest 2:00

 

AMRAP 6:00

2 Odd Object Ground to Overhead

20 Double Unders / 30 Single Unders

4 Odd Object Ground to Overhead

20 Double Unders / 30 Single Unders

6 Odd Object Ground to Overhead

20 Double Unders / 30 Single Unders

 

*Continue to add (2) Ground to Overhead per round

 

 

 

B. Accessories

3 sets of:
:45 4-way Deadbugs
:15 rest
:45 Plank
:15 rest

 

 

 

 

C. Buy-out

Saddle Stretch x 2:00

Calf Smash x 2:00 each

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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