Workout of the Day
EVERY 2:30 FOR 6 SETS
12 Alt. DB Snatches
12/12 Single Arm Overhead Alt. Lunges
24 Double-Unders
(Score is Time Each Set)
Movements:
Dumbbell Snatch | Jump Rope (Double Unders) | Overhead Lunge | Snatch | Walking Lunge
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Wednesday WOD with Morgan
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Zoom Link: https://us04web.zoom.us/j/628730306
:60-:50-:40-:30-:20
Mini shuttle runs
Ski Planks
Star Jumps
Walk Outs
Quick Feet (Every 5s Drop to Floor)
-Rest for same amount of time worked-
Complete all exercises for 60 seconds, then rest 60 seconds. Then complete all exercises for 50 seconds, then rest 50 seconds, and so on.
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Tabata (:20 work/:10 rest)
Right Side Plank x 2 Rounds
Hollow Rock x 2 Rounds
Left Side Plank x 2 Rounds
Bear Crawl Hold x 2 Rounds
Complete the first exercise for :20, rest :10, then repeat the same exercise one more time. Then move on to the next exercise.
Movements:
Bear Crawl | Hollow Rock | Run
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Endurance
Run a 5K (3.1 miles):
Every 5 minutes, cycle through the following:
First 5 min: 20-30 QUALITY Air Squats
Second 5 min: 15 Burpees
Third 5 min: 16 Lunges, 16 Reverse Lunges (each leg is 1)
Strength work can always be incorporated into a normal run routine. Doing so allows you to build up strength and endurance simultaneously AND it keeps workouts interesting. Added benefit – the faster you run this 5K, the fewer burpees you have to do…
Scale:
Run 1.5 miles:
Every 3 minutes, cycle through the following:
First 5 min: 10-20 QUALITY Air Squats
Second 5 min: 10 Burpees
Third 5 min: 10 Lunges, 10 Reverse Lunges (each leg is 1)
Movements:
Air Squat | Burpee | Run | Walking Lunge
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