*See video on SFCF members page for explanation of warm-up movements and accessory movements
Warm-up
90 seconds jump-rope or substitute of choice
2 rounds of:
8 bridge ups with forward lean stretch
8 controlled arm circles/arm in tabletop position (knees and hands on ground)
5 reps of : at bottom of air squat, twist open to the left, twist open to the right, then pull arms overhead
Minimal Equipment Workout
Monday – Saturday at 8am
https://zoom.us/j/236839072
Bodyweight Workout
Monday – Saturday at 10am
https://zoom.us/j/567669836
Minimal Equipment WOD
4 V-ups
6 burpees
8 alternating db snatch
Run 200m
6 V-ups
8 burpees
10 alt. db snatch
Run 200m
8 V-ups
10 burpees
12 db snatch
Run 200m
10 V-up
12 burpees
14 db snatch
Run 200m
12 V-up
14 burpees
16 db snatch
Run 200m
14 V-up
16 burpee
18 db snatch
Run 200m
16 V-up
18 burpee
20 db snatch
Run 200m
*27 minute time cap
*If using kb, do all snatches on one side from the hang, then all snatches on the other side
*If you can’t run, sub 50 jumping jacks or approx 1 minute of jump roping
Bodyweight WOD
5 rounds for time of:
40 mountain climbers
20 backpack weighted lunges (Hold backpack in front)
20 down ups
20 weighted backpack shoulder to overhead
*25 minute time cap
*Down ups are what I previously have referred to as a no pushup burpee. Still jump at the top.
Accessory Work
3 rounds of:
30 seconds 90 degree weighted squat hold
15 seconds rest
30 second left leg elevated glute bridges
15 second rest
30 second right leg elevate glute bridges
15 second rest
30 second seated leg lifts over object
15 second rest
