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Tuesday Home/Virtual WOD 04.28.2020

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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. 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: Task Priority x Pull, Push, L-sit
Complete the following versus a running 15:00 minute clock as quickly as possible. Rest as needed between efforts to ensure this priority. Score and time cap are absolutely secondary to this today.

7 Rounds of 10 reps + 10 reps + :15 seconds respectively

Option 1: Pull-ups, Paralettes, & L-Sit
Strict Pull-ups, Banded/Scaled Pull-ups
Paralette Shoot Thru Drill
L-sit on Paralettes

Option 2: Pull-ups & Rings
Strict Pull-ups, Banded or Scaled Pull-ups
Ring Dips, Banded or Scaled Dips
L-sit on Rings

Option 3: Body Row, Weighted Row (DB,KB), Floor
Body Row or 1-arm Row x 2 for rep adjustments
(10R+10L, etc…)
Push-ups or box/bench dips
V-up static hold @ balance point or Hollow Rocks x 2 for rep adjustment
(20,16,12,8,4 rep rounds)

**Use option 2 for an increased challenge if you crushed option 1 last week.

Notes:
– One rep of the Paralette Shoot Thru Drill = 1 x Push-up + Shoot Thru to dip position + 1 x Dip + Reverse Shoot Thru to plank

Post option selected and scores to comments.

“10.1ish”
Complete as many rounds/reps as possible in 10:00 of (select from the following options based on equipment limitations)

Option 1: Barbell with Weights & Jump Rope
10:00 AMRAP
10 x Barbell Power Snatch (75/55lbs)
30 x Double-unders

Option 2: Barbell with No Weights & Jump Rope
10:00 AMRAP
10 x Barbell HANG Power Snatch (45/35lbs)
30 x Double-unders

Option 3: Kettlebells & Jump Rope
10:00 AMRAP
10 x American KB Swings (@32/24kg)
or
15 x American KB Swings (@24/16kg)
30 x Double-unders

Option 4: Dumbbells & Jump Rope
10:00 AMRAP
7 Left Arm x 1-arm Dumbbell Snatch (50/35lbs)
7 Right Arm x 1-arm Dumbbell Snatch (50/35lbs)
30 x Double-unders

Option 5: Bodyweight Only
10:00 AMRAP
10 x Burpees
30 x Lateral Hops

Option 6: OOOOOOOHHHHH 50:00 AMRAP of all five of the above, connected and changing movement sets on the ten minutes. If you have access to all the gear of course…

Post scores to comments.

Samy Daghir

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