Links for the AM & PM Zoom Training Times
Daily @9am – https://us04web.zoom.us/j/79315338626 –
Meeting ID: 739 1533 8626
Daily @6pm – https://us04web.zoom.us/j/75260363780 –
Meeting ID: 752 6036 3780
I. Coach/Athlete’s Choice
Warm-up Example for Home Ninjas…
I. Movements & Drills x 2 Rounds
20 x Jumping Jacks
20 seconds x Hollow Rocks
10 x Plank/Handstand Hold Shoulder Taps
II. Dynamics x 2 Rounds
20 x Pike Walk
20 x Tall Duck Walk
10 x Spider Lunge
10 x Scorpions
III. Mobility & ‘Stretches’
Perform band or strap Hammy, Groin, ITB Strtech, Yoga Poses, Couch Stretch at own pace.
Impact/Focus: Handstand Push-ups & Overhead Pressing EMOTM
Complete one of the following rep scheme and movement options below every minute on the minute for 10:00.
I. Handstand Push-ups
II. Scaled Handstand Push-ups (adjusted depth)
III. Stinkbugs or Pike Push-ups
IV. Barbell Strict Press (+/_65to75%1RM)
V. 1-Arm Dumbbell or Kettlebell Strict Press
1L+1R, 2L+2R, 3L+3R… 10L+10R
(for moderate to heavy weight objects,
x2 reps if only lighter one arm options are available)
Notes: If an athlete fails to complete a given workload within the time limit they will begin where they left off after taking a round off to rest.
Post reps completed to comments.
Complete as many reps as possible during each work interval as follows
6 Rounds of
:30 max reps x 1-Arm Dumbbell Hang Snatch
(alt. sides each rep)
:30 max reps x Lateral Dumbbell Hops
:30 max reps x Dumbbell Reverse Lunges
:30 max reps x Russian Twists
:40 rest (1 full round) before moving through the sequence.
post total reps, or best rounds per movement to comments.