Thursday- April 2nd

April 2, 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:

          *Russian Baby Makers x 10

          *Calf stretch x :30 each

          *Hip Swings x10 each way 

 

 

 

A. With Running

“Tic Tac Toe”

AMRAP 25:00

10 Air Squats + 400m Run

20 Air Squats + 400m Run

30 Air Squats + 400m Run

Continue to add (10) squats per round

 

 

Without Running
“Tic Tac Toe”
For Time:

10 Air Squats + 50 Double-Unders
20 Air Squats + 50 Double-Unders
30 Air Squats + 50 Double-Unders
40 Air Squats + 50 Double-Unders
50 Air Squats + 50 Double-Unders
60 Air Squats + 50 Double-Unders
70 Air Squats + 50 Double-Unders

 

 

 

B. Mobility and Maintenance- do it!!

* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. (Posters or YouTube videos)

* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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