Monday, January 25th, 2021
General Warm-Up
2 Rounds
30 sec Wall sit
15/15 Doorway Stretch (L/R)
30 sec Reverse Plank
30 sec Wall Sit
10 Jumping Air Squats
10 Scapula Push Ups
10 Camp Fire Stretch
30 sec Wall sit
15/15 Doorway Stretch (L/R)
30 sec Reverse Plank
30 sec Wall Sit
10 Jumping Air Squats
10 Scapula Push Ups
10 Camp Fire Stretch
Strength
8 sets of:
20 sec Hollow Hold
10 sec Rest
20 Side Plank Hip Dips (L)
10 sec Rest
20 Side Plank Hip Dips (R)
10 sec Rest
20 sec Hollow Hold
10 sec Rest
20 Side Plank Hip Dips (L)
10 sec Rest
20 Side Plank Hip Dips (R)
10 sec Rest
WOD
Workout Format
4 Min AMRAP
8 KBS
8 Tuck Jumps or Squat Jumps (air squats)
REST 2:00
3 Min AMRAP
8 Single Arm DB/KB Clean (4 ES)
8 DB Thrusters
REST 2:00
2 Min AMRAP
Max reps double unders or penguins
8 KBS
8 Tuck Jumps or Squat Jumps (air squats)
REST 2:00
3 Min AMRAP
8 Single Arm DB/KB Clean (4 ES)
8 DB Thrusters
REST 2:00
2 Min AMRAP
Max reps double unders or penguins