Warm-up
2 rounds of:
6 burpee to jumping air squat
6 windmills per side
8 db/odd object presses with 20 second overhead hold
8/leg leg swing to reverse lunge
8 scap pushups
Minimal Equipment
https://zoom.us/j/937394320?pwd=T1RoZXRxSTNDMVhQNERJNEJLM3N2Zz09
Bodyweight Workout
https://zoom.us/j/798729293?pwd=cUxFZS9RODJwdk5sSGpaYnB4emVmdz09
Minimal Equipment WOD
A) 10-9-8-7-6-5-4-3-2-1
Per arm of
single arm db floor press
single arm db overhead lunges
*After you finish a round of floor press, do half of a turkish get up to stand up. After you finish the overhead lunges, do the second half of a turkish get up to lie down. Then switch arms and do the same rep scheme on the other arm.
*24 minute time cap
*So you will do a total of 20 turkish get ups in the workout, along with 110 total floor press reps and 110 total lunges. Try to use a heavy enough kb or db that demands focus and proper positioning in the turkish get up.
*See SFCF members facebook page for video of further explanation of workout and demo of one round.
B) 3 rounds of:
10 tempo goblet squats
(3 seconds down-3 seconds up, no pause at top or bottom)
20 windshield wipers
Bodyweight WOD
A) Accessory WOD
30 jumping air squats
30 second 90 degree squat hold
5 tempo goblet squats (3 seconds down- 3 seconds up ,no pause at top or bottom)
Rest 1 minute
20 backpack front raises
Rest 1 minute
Repeat 2 more times for a total of 3 rounds of each.
*For backpack front raises, hold sides of backpack. With straight arms, keep core tight, and bring backpack all the way overhead. If using a heavier backpack, scale down reps to 15.
*17 minute time cap
B) 5 rounds for time of:
6 plank to pushup
8 burpee backpack to overhead
10 backpack clean and jerks
30 rotational mountain climbers
*14 minute time cap
*For burpee backpack to overhead, you can pick up the backpack and snatch it overhead in one movement. But the 10 reps afterward must be two distinct movements, a muscle or power clean followed by a push jerk.
