Links for the AM & PM Zoom Training Times
Daily @9am – https://us04web.zoom.us/j/79315338626 –
Meeting ID: 793 1533 8626
Daily @6pm – https://us04web.zoom.us/j/75260363780 –
Meeting ID: 752 6036 3780
Warm-up Drills
I. Run 400m/Row 500m
II. 3 Rounds of
5 x Medicine Ball Deadlifts
5 x Medicine Ball Cleans
(20/14lbs)
5-7 x Push-ups
10 x Toes-to-Medicine Ball
III. Dynamics (ie.Scorpions,etc) & Yoga Poses
IV. Mobility Drills
Impact/Focus: Deadlift & Press Alt. EMOTM
Against a 14:00 clock complete the following movements per Odd/Even minutes EMOTM.
Odd Minutes:
Deadlift 5-7 reps @ 75-85% of best weight Deadlifted over the last month
Even Minutes:
Select one of the following for 5-10 reps
Weightlifting options are Floor Press (DB or BB) or Bench Press (DB or BB)
Bodyweight Options are Push-ups, Chest Slap Push-ups, Plyo Push-ups or Clapping Push-ups
Post training results to comments.
“Ohgee”
3 Rounds for time of
15 x Box Jumps or Broad Jumps (3/4feet distance)
12 x Devil’s Press (35/15lbs Bumpers or 1 x 50/35lb Dumbbell
Run 400m
Post scores to comments.
Skill Development: “Common Core”
5 Rounds for quality of
:25 x L-sit hold or variation
30 x Plank Knees-to-elbows, alt. L/R
Ohgee: 16:35
3 rounds (Box step ups + Devil’s Press) 25#
1 mile
Deadlift & Press EMOTM: Deadlifts 190×5, pushups
Ohgee: 9:17 but I did a couplet of 15 box jumps/12 db press 25#