Pop Up WOD at 730am and 12pm today. Zoom at 530pm.
Check our Class Schedule for all upcoming Pop Up and Zoom times.
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Warm-up
1 Minute of Each
-Single Unders or Plate Hops
-Russain Swings
-Weighted Step-Ups to Balance Right
200m Run or in Place
-Weighted Step Ups to Balance Left
-American Swings
-Double Unders or Plate Hops
Midline
2 Rounds 30s of Each movement
- Plank bird dogs
- Side plank knee drive right
- Side plank knee drive right
- Plank-push-up-double shoulder tap
*30s rest before repeating 2nd round
Mobility
Calves – Roll & Stretch
WOD
Every 3 Minutes for 24 Minutes (9 sets – last interval begins at 24 minutes)
200M Run
Then
- 75 Double Unders
- 25 Kettlebell/Object Swings* 1.5|1
- 16 Weighted Step-Ups 1.5|1
*Plate GTOH 45|35 – ADV – 55|45 – Use the Same Plate for the Step Ups
Below are the reps/distance for each of the intervals broken down by levels.
There is a 200m Sprint at the beginning of each interval. Athletes complete A the first interval, B the second interval, and C the 3rd, and they continue that throughout the 30 Minutes. There should be 9 – 200m sprints.
Level 3 – 50 Double Unders, 20 swings, 12 step-ups
Level 2 – 30 Double Unders or 100 singles, 15 swings, 10 step-ups
Level 1– 100m sprint, 50 singles, 10 Unweighted Step-Ups
Run Subs = 1 Minute of Mountain Climbers, Jumping Jacks, Burps. Use the first round to come up with a number to hit each round.
Extra Work
3 Rounds With Sliders, Towels or Socks on Hardwood
-5 Body Saw
-10 Reverse Lunge Each Leg
-10 Lateral Lunge Each LEg
-10 Knee Tucks
-10 JackKnives
-50 Mountain Climbers
-5 Single Arm Lateral Push Out Slide Outs Each Arm
-5 Single Arm Front Push Out Slide Outs Each Arm
-10 Slider Hamstring Curls
-5 Push Up Bottom Front Slide Out*
-10 Single Leg Hamstring Curls each leg
*if these are too difficult, try the slide out at the top for each arm and then perform a push up