Monday March 16th

*Remember if you are not comfortable coming in, but feel fine, you should still be working out. We will gladly provide you with one on one online coaching. We can make anything work. No equipment, no problems. 1 set of dumbbells would be more than enough for most, if you have a home gym we can get really specific and work those weaknesses. For many of you one on one coaching would include guidance with getting started on the M word… Macros.

*At home workout posted below
Warm Up:
2 Rounds
100m Run or 10 Cal Row/Bike
6 Inchworms
10m Duck Walk
10 Crab Walk
8 Leg Lifts

Push Jerk or Split Jerk
((Videos posted for both below))
Working at one weight for each set.
Weights should be around 70-75%

12 Min EMOM
Within The Same Minute
5 Deadlifts 225/155 INT- 185/125 BEG-135/95
5 Bar Facing Burpees
–Coaches Notes–
CAN YOU HOLD ON?? I think you can. The weight listed above are NOT meant to be heavy, think more moderate weight so that 5 reps can happen either unbroken or SUPER fast singles. If you are at a weight that is between those listed,then use that weight you are comfortable with. Depending on class size the burpees might be bar over burpees but either way those should be no problem to finish out your minute.

Optional Accessory Work:
Option 1:
6 Min EMOM
All for 30 Seconds On 30 Second Off
a. Single Leg Toe Touch
b. Bird Dog Planks
c. 6 Inch Hold

Option 2:
Overhead Squat
Stay light and work on form

At Home With Equipment Version
All pieces of today’s workout can be done with dumbbells if you have dumbbells.

At Home Workout, No Equipment Version.
6 Rounds of:
Wod 1
30 seconds Handstand Walking or Open floor HS hold OR Pike position handstand hold off a box (or couch or chair, video here)
20 second side plank hold, R-side
20 second side plank hold, L-side

Wod 2
10 Rounds of:
30 Jumping Jacks
7 Tempo Push-ups (7 second descent, explode up)