Monday March 13th
NO MORNING CLASSES since we are outside and it’s supposed to storm.
There should be afternoon classes. At home workout below.
10 Box STEP DOWNS (5 each leg)
2-inch worms + push up
5 Scap pull ups
5 Kip Swings
Hollow Hold Progressions
:45 hold in each position
reach + knees tucked,
Reach + knees tucked + legs extended
Reach + knees tucked + legs extended+ hollow
1 Minute: Max Calorie Bike
1 Minute: Max single DB Box Step Ups (24”/20”) 50/35lb
1 Minute: Max of (Rounds 1, 3, and 5 Pull Ups; Rounds 2 and 4: TTB)
At home version
1 Minutes max burpees
1 Minute alternating lunges
1 Minute sit ups (db rows, 5 each side and alt. if you have a db)
Rest 1:00 between rounds
Shoot for the same number of reps and calories each round.
*If rig space is an issue athletes can start at different movements.
Box Step Ups: Decrease height before weight. Pick a weight that you can move consistently through each round.
Pull Ups: Jump Pull Ups, Ring Row
TTB: Hanging Knee Raises or Leg Raises