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
Warm-up Drills
I. Movements & Drills x 2 Rounds
20 x Jumping Jacks
20 x Hollow Rocks
20 x Plank/Handstand Hold Shoulder Taps
II. Dynamics x 2 Rounds
10 x Reverse Lunges in Place
10 x Tall Duck Walk
10 x Spider Lunge
10 x Scorpions
III. Mobility & ‘Stretches’
Perform band or strap Hammy, Groin, ITB Stretch, Yoga Poses, Couch Stretch at own pace.
1:00 x Squat Therapy Hold
Impact/Focus: Front Squat & Variations
Option 1: Front Squat Heavy Sets
5-5-3-3-2 rep per rounds, every 2:00, as heavy as able. Warm-up to 75% range at the low end to begin working sets.
Option 2: Light weight Barbell, Goblet Squats or Alternating Jumping Lunges
5 Rounds of Max Reps :30 x Rest 1:30
Post option selected and scores to comments.
“Benchmark Honing”
Select from the following “Cindy/Mary” set and rep scheme options below and complete the task against an 18:00 running clock for total time.
“Cindy”
2,4,6,8 Rounds for time with 1:00 rest between workloads.
5 x Pull-ups (kip/jumping emphasis today)
10 x Push-ups
15 x Air Squats
“Mary”
1,2,3,4 Rounds for time with 1:00 rest between each workload
5 x Handstand Push-ups
10 x Pistols, 5 each leg, alternating reps
15 x Pull-ups
Post scores to comments.
Impact/Focus: Option 2 Goblet squats (61 reps @ 25# DB)
Cindy: 8+5 (sitting pull-ups) @18:00
145#x2
Cindy – 12 rounds (jumping pull ups)
Impact/focus option 2 Goblet Squats 16kg KB 13,15,17,18,18. Cindy workout 7-16kg KB SDLHP, 10pushups, 15airsquats. Finished rounds 2&4, finished 5 + 10reps of the round of 6. It’s late and I’m a day behind but it got done! Lung burner!!