AT HOME FITNESS – Live coached WODs on Zoom at 10am. Check our Class Schedule for all upcoming class times. Follow the link in our bio to join—-> https://zoom.us/j/491227192
Warm-up
1 Minute of Single Unders or Plate Hops
1 minute of Alternating Russian Swings
1 minute of Step-Ups
1 Minute Run in Place or 200m
1 Minute of Step Ups
1 Minute of Alternating Russian Swings
1 Minute of Single 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 27 Minutes
200m Run (30s out, 30s in)
Then
A. 75 Double Unders
B. 25 Kettlebell/Object Swings
C. 16 weighted Step-Ups
Below is reps/distance for each of the intervals broken down by levels.
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 10 – 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
Work up to a heavy weight for the complex
3 strict press
3 Push Press
3 Push Jerk
*If you have an odd object and are not comfortable push jerking, complete 4 strict press and 4 push press