Monday- March 30th

***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 Push-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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