Thursday, March 26, 2020

March 26, 2020

Warm-up:

3 sets:

30 sec/side Lunging hip flexor stretch ( back leg straight for leg 90 degree angle hips squared)

20 sec/side lying face down pec stretch (scorpion position arms out in T position lift leg over )

20 sec Downward dog 

20 sec/side Neck release stretch seated (tight held slight angle for each side and gently press forwards)

 

then:

 

8 min AMRAP:
8 burpees over DBs
15 KB or DB deadlifts
10 DB hang clean
5 push press

 

Rest 3 mins

 

6 min AMRAP:
8 burpees over DBs
15 front rack lunges

 

Rest 3 mins

 

4 min AMRAP
8 burpees over DBs
4 DB thrusters

*Can use household items in place of dumbbells!

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Wednesday, March 25, 2020

March 25, 2020

Warm-up:

20 sec Standing hamstring stretch (feet together and reach for feet and hold

20 sec/side kneeling tricep stretch (One arm folded behind head use other hand to pull down elbow)

20 sec/side Figure four stretch

20 sec Seated Shoulder squeeze (both arms behind stretch out try to grab hands together or keep on ground chest proud)

 

then:

 

EMOM 18:

Minute 1: 45 seconds of run, row, bike, jump rope, jumping jacks, high knees, jog in place

Minute 2: 20 KB/DB/Gallon of water/Household object  swing

Minute 3: 15 Burpees

 

Finisher:

6 Left Arm KB/DB/Gallon of water/Household object Floor Press

6 Left Arm KB/DB/Gallon of water/Household object Turkish Sit UP

 

Switch sides

x 4 rounds

 

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Tuesday, March 24th, 2020

March 24, 2020

Warm-up:

3 sets:

5/leg toy soldier kicks in place

30 sec Sitting bottom of squat with thoracic twist

30 sec Crab Table hold

5/side lunge with spinal twist

 

then

 

30 mins Sustained Pace:

3 Wall Walks (Sub Plank Walk outs, add push up to each walk out to increase difficulty)

10 Single leg glute bridge/per leg. (Add weight to hips to increase difficulty)

:15 Contralateral plank/side (video)

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