Workout of the Day
WOD for Sunday, March 29, 2020
EMOM for 22 minutes
+
Core finisher
—
EMOM for 22 minutes
Minute A:
-Right side: *2-5 DB/KB hang cleans, reverse lunges(same leg), and OH presses.
-Left side: same complex as above
Minute B:
-5-7 burpee tuck jumps
*Rep should be scaled depending on what weight you have. If you have a challenging weight, you should choose 2-3 reps of the moves in the complex. If you have a lighter weight, you should be moving faster through 4-5 reps. The work to rest ratio should be approx 30:30 seconds.
Movements:
Burpee | Clean | Front Rack Lunge
—
EMOM for 22 minutes (no equipment)
Minute A:
-5/5 *Bulgarian split squats
-10 tricep dips
Minute B:
-5-7 burpee tuck jumps
*Slow and controlled on the Bulgarian split squats. Focus on getting the back knee down on each rep.
Movements:
—
2 Rounds
-50 flutter kicks
-40 Russian twists
-30 sit-ups (for pups!)
Movements:
—
Barbell Bettys
We’re so happy that we’ll get to see you all again here!
Here’s the link to the Zoom workout: https://us04web.zoom.us/j/638945408
We’ll spend the first few minutes getting us all situated, although I doubt none of us have escaped the new reality of online meetings over the past two weeks. Can’t wait to hear how you’re doing!
EMOM 12
a) 20 Air Squats (upscale: jumping squats, or goblet squats if you have a kettlebell, a dumbell, a box of cat litter, or a small child or pet)
b) 10 knee push ups to plank with shoulder taps (upscale: strict push-ups with shoulder tap)
c) 15 deadbugs (upscale: v-ups, or hollow hold/rock)
d) 10 up downs (upscale: burpees, or punisher burpees…we’ll show you)
Movements:
Air Squat | Burpee | Deadlift | Kettlebell Swing | Push Up | Shoulder Taps | V-Up
—