Wednesday- April 1st

April 1, 2020

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

 

Weekly Warm-Up: 1-2 Sets

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:

          *Scapular circles

          *Couch stretch x :30 each

          *Hugger/Skiers

 

 

A. With Equipment

“Garage Fight”

3 Rounds of 1:00 at each:

- Dumbbell Goblet Thrusters

- Single Dumbbell Power Cleans

- Hops over the Dumbbell

- Single Arm Push Presses

- Burpees

- Rest

 

Score is total reps

*On single arm work, alternate hands every 5 reps.

 

 

Without Equipment

“Garage Fight”

3 Rounds of 1:00 at each:

- Backpack Thrusters

- Backpack Cleans

- Hops over Backpack

- Backpack Reverse Lunges

- Burpees

- Rest

 

Score is total reps

 

 

 

B. Accessories

3 sets of:
Turkish Get-Ups x 3-5 each arm*

Single- Arm Rows*

20 Hollow rocks

 

*Use a heavy textbook, jug of water, detergent, etc.

 

 

 

C. Buy-out

Yoga Shoulder Stretch Video
Quad Smash x 2:00 each

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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