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Monday Home WOD 04.20.2020

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Links for the AM & PM Zoom Training Times

Daily @9amhttps://us04web.zoom.us/j/79315338626

Meeting ID: 739 1533 8626

Daily @6pmhttps://us04web.zoom.us/j/75260363780

Meeting ID: 752 6036 3780

Warm-up Drills
I. Coach/Athlete’s Choice

Warm-up Example for Home Ninjas…

I. Movements & Drills x 2 Rounds
10 x Pike Walk
10 x Lateral Box Step-ups
10 x Air Squats
5 x 1-arm DB Press
:15 lockout hold
5 x 1-arm DB Press
:15 lockout hold

III. Mobility & ‘Stretches’
Perform band or strap Hammy, Groin, ITB Strtech, Yoga Poses, Couch Stretch at own pace.

“SYLB Workout 3”
Complete for time versus a 20:00 time cap
50 x Dumbbell Deadlifts (50/35lbs/2DBs)
50 x Abmat Sit-ups
50 x Box Step-ups (24/20”)
50 x 1-arm Dumbbell Thrusters (50/35lbs/1DB)

Notes: Two Dumbbells for the Deadlifts, no dumbbells for the box step-ups, one dumbbell for the Thrusters. Get after it, ninjas!

Notes: Link to scorecard and movement points of performance/details found HERE.

Post scores to comments.

Samy Daghir

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