Thursday- April 2nd

***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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