Wednesday, May 13th 2020

Warm-up

20 PVC/broomstick pass throughs
8 cossack squats with 3 second hold at bottom of each rep
6 reps Inchworm to pushup + walk out past plank
Per leg: 8 stationary split squats + 8 chest near ground in perfect stretch + 8 knee extensions in perfect stretch
10 reps of down up + 2 jumping lunges
Practice WOD specific movements

Minimal Equipment WOD @ 8am with Coach Lisa
https://zoom.us/j/937394320?pwd=T1RoZXRxSTNDMVhQNERJNEJLM3N2Zz09

Bodyweight WOD @ 10am with Coach Mike
 https://zoom.us/j/798729293?pwd=cUxFZS9RODJwdk5sSGpaYnB4emVmdz09

Minimal Equipment WOD

A) Every 3:30 minutes for 21 minutes
alternate between 1) and 2) for a total of 3 rounds of each
1) 20 alt. db power cleans-15 burpees over db-20 air squats
2) 20 alt. db hang snatches-15 tuck jumps-20 mountain climbers**

**For these mountain climbers land full foot directly outside of hand on each rep. So these will be slower than the other style mountain climbers.
*If you have a pair of dbs, you can do regular db power cleans and reduce reps by 5-10.,

B) 16 minute alternating EMOM:
1) 10 left arm tempo suitcase deadlifts
(slow down, slow up, touch both heads of db to ground)
2) 10-12 chair dips
3) 10 right arm tempo suitcase deadlifts
4) 10-12 db plank pass throughs

Bodyweight WOD

A) 21-15-9-6-3
Chair dips
Odd object plank pass throughs
Backpack bent over row + curl to press
5-4-3-2-1
complex of 5 plank tuck jumps + 1 wall walk

*So flow of workout will be 21 chair dips-21 plank pass throughs-21 bent over row/curl/press-5 reps of (5 plank tuck jumps + 1 wall walk)-then 15-15-15-4-9-9-9-3..etc etc
*Scaling Modification for wall walk complex: 1 rep = 5 plank tuck jumps + 4 plank to pushup

B) 10-8-6-4-2
right leg weighted step-ups
left leg weighted step ups
Complex of 1 good morning + 2 alternating lunges (weighted)
*On step ups, keep same leg on box for all reps. Do not push off back leg at all, only use foot that is on the box. Hold weight however desired

Functional Bodybuilding @7am

Warm-up:
2 Rounds
10 Prisoner Curtsy Squats
10 Sumo Deadlifts
10 Yoga Push-ups
10 Alternating Jumping Lunges

A1) Front Rack Cyclist Squat: 10-12 Reps (Switch Arms Half Way)
A2) Bent Over Elbowing Row: 10-12 Reps/side; Rest 90sec x 3 Sets

B1) Seated Good Morning: 10-12 Reps
B2) Single Arm Push Press (w/3sec Descent): 8-10 Reps/arm; Rest 1min x 3 Sets

C) EMOM Finisher
12min EMOM
1. 40sec Alt. DB Split Clean
2. 20sec/arm Single Arm Weighted Hollow Hold
3. 40sec Bicep Curls


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