*See video on SFCF members page for explanation of forward leaning plank, single leg elevated glute bridges, db complex, shoulder tap sub, and ab accessory movements

Minimal Equipment Workout
Monday – Saturday at 8am
https://zoom.us/j/236839072

Bodyweight Workout
Monday – Saturday at 10am
https://zoom.us/j/567669836

Warm-up

10 forward/backward leg swings each side
10 side to side leg swings each side
20 shoulder pass throughs (with broomstick/pvc pipe/band)
5 reps of inchworm to plank plus 2 shoulder taps
5 reps each side: sit at bottom of squat, put left hand on ground, twist open to right side and bring right arm overhead. That is one rep. Switch sides each rep.
10 kang squats
10 scap pushups

Bodyweight WOD

3 rounds for quality of the following:
1 minute wall-sit
Directly into 25 weighted backpack squats (Hold backpack in front)
Rest approx 30 seconds
45 second forward leaning plank
10 hand release pushups
2-3 wall walks*
Rest approx 30 seconds
30 second superman arch hold
10/side single leg elevated glute bridges with slight pause on each rep
Rest approx 30 seconds
30 second hollow hold
20 sit-ups with hands interlocked behind neck
Rest 1-2 minutes before next round
*If you aren’t doing a wall walk, do 2-3 reps of inchworm out past plank position then back to standing

Minimal Equipment WOD

3 rounds for quality of the following:
Approx 50m (or 150ft) left arm db suitcase carry
Then with left arm holding db complete
6 deadlifts
6 high pulls
6 muscle snatches
6 overhead squats
Then 50m right arm db suitcase carry
Then with right arm holding db complete
6 deadlifts
6 high pulls
6 muscle snatches
6 overhead squats
Rest approx 30 seconds
45 second forward leaning plank
10/arm gorilla rows
20 handstand shoulder taps
8 tempo pushups (3 seconds down, 1 second pause at bottom)
Rest approx 30 seconds
1 minute wallsit
10 reps of 1 air squat + 1 broad jump
Rest 1-2 minutes before next round

Abs Accessory Work

10-9-8-7-6-5-4-3-2-1
Toe touches
Leg lifts with hip extension