Bike, Jump, Swing, V-up, Rest & Repeat

Apr 22nd, 2020

Category: Uncategorized

Bike, Jump, Swing, V-up, Rest & Repeat


AT HOME FITNESS – Live coached WOD on Zoom at 530pm today.  Check our Class Schedule for all upcoming class times.  Click the link to join—->https://zoom.us/j/491227192

Warm Up
200m Object Run (30s out 30s in)
20 Weighted Alternating Step ups
10 Russian Swings
10 American Swings
20 Single Leg – VUps

Midline
2 Rounds
40s work:20s Rest
1. High plank walks around the box with feet or knees on the box
2. Box Crunches
3. Hollow Rocks
4. Strict toes to bar or straight leg raises*

*lay flat on your back and start with your legs perpendicular to the floor. Control your legs down in a slow 3-2-1 count. Stop just short of the floor or only go to the point where you are able to keep your low back pushed into the ground. At the point of no return, engage your lower abs and to bring your legs back up.

WOD
Every 5 Minutes for 20 minutes (0:00,5:00,10:00,15:00)
20/15 Calorie Bike or 200m Weighted Run (KB, sandbag, plate, kid)
20 Box Jumps
20 Kettlebell Swings 1.5|1
20 V-Ups

Coaches Tip – Ideally you have 1-2 minutes to rest each round. Scale up or down as needed by adjusting box height, weight of kb/object or scaling to SL V-ups or Sit Ups.


Extra Work
Headstands, | Handstands* | Headstands to Handstands

*work wall facing or non wall facing holds, shoulder taps, lateral walks & wall climbs.