Wednesday 6 May 2020 1700 Teleclass

Hi guys – as usual, the teleclass link will be posted about an hour beforehand.  This is a great WOD so get ready!

Warmup:
2 rounds, not for time, of:
40 jumping jacks
10 hollow rocks or sit-ups
7 hip & back extensions
1x Burgener warm-up with empty barbell, 45/35 lbs

RX:
For time:
50 Double Unders
50 AbMat Sit-ups
50 Double Unders
50 Dumbbell Burpees, 50/35 lbs
50 Double Unders
50 AbMat Sit-ups
50 Double Unders
50 Dumbbell Power Snatches, 50/35 lbs
50 Double Unders
50 AbMat Sit-ups
50 Double Unders

Super Fitness Robot time / rounds:  18:00 or less.
More Likely time / rounds:  25:00 or less (consider scaling if this seems unrealistic)

Scale:
For time:
30 Single Unders
30 AbMat Sit-ups
30 Single Unders
30 Dumbbell Burpees, 35/20 lbs
30 Single Unders
30 AbMat Sit-ups
30 Single Unders
30 Dumbbell Power Snatches, 35/20 lbs
30 Single Unders
30 AbMat Sit-ups
30 Single Unders

Single Unders or Double Under Attempts, 45 secs.

At Home:
For time:
25 Jumping Jacks
50 Sit-ups
25 Jumping Jacks
50 Burpees
25 Jumping Jacks
50 Sit-ups
25 Jumping Jacks
25 Burpees
25 Jumping Jacks
50 Sit-ups
25 Jumping Jacks

Additional Work:
Cool down for 5-15 mins by casually walking, jogging, biking or rowing, then stretch.
Hamstring Stretch: Hold 1-2 mins per side.
Pec Stretch (laying on side): 1-2 mins per side.

Tuesday 5 May 2020 – No Classes

Hi guys! No classes today, but here is Tuesday’s workout!

Warm-Up:
4 mins of running, biking, or rowing, followed by…
2 rounds, not for time of:
10 m of high knees
10 lateral lunges (5 per side)
10 m of butt kicks
10 squats (squat therapy style, see video below)
8 hip & back extensions
10 glute bridges (empty barbell)
10 shoulder pass throughs, pvc pipe
*If no GHD, then perform hip extensions with a band or do good mornings.
*After the warm-up start slowly increasing loading until you begin your working sets.

RX:
Front Squat 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Compare to 08.31.2018.

Scale:
Back Squat 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.

Limited Equipment:
4 rounds for quality of:
10 Dumbbell Squats, 50/35 lbs
Dumbbell Lunge, 50/35 lbs, 10 m
8 R Leg Bulgarian Split Squats, 50/35 lbs
8 L Leg Bulgarian Split Squats, 50/35 lbs

At Home:
2 rounds for time of:
50 Air Squats
Walking Lunge, 50 m

Additional Work:
Cool down for 5-15 mins by casually walking, jogging, biking or rowing, then stretch.
Foam Roller (back, etc.)
Wall Leg Stretch
Hold 1-2 mins per side.

Monday 4 May 2020 – Virtual Class

Hey Everyone!  Link for class will be posted ~1hr before.

Warm-up:
3 rounds, not for time, of:
1 min of jogging, biking, or rowing
10 steps, walking lunges
10 jumping jacks
10 shoulder pass throughs (PVC pipe)
7 hollow rocks or sit-ups
5 pull-ups or ring rows

RX:
21-15-9 reps, for time, of:
Box Jumps, 24″/20″
Chest-to-Bar Pull-Ups
V-Ups

Super Fitness Robot Time / Rounds:  6:30 or less
More Likely Time / Rounds:  10:00 or less (scale if unrealistic)

Scaled: 
15-12-9 reps, for time, of:
Box Step-Ups, 20″/12″
Pull-Ups
AbMat Sit-Ups  

Limited Equipment:
21-15-9 reps, for time, of:
Tuck Jumps
Chest-to-Bar Pull-Ups
V-Ups

At Home:
21-15-12-9 reps, for time, of:
Tuck Jumps
V-Ups

Cool Down & Stretching:
Cool down for 5-15 mins by casually walking, jogging, biking or rowing, then stretch.

Calves & Foam Rolling
Chest & Pec Stretch (hands behind)
Hold 1-2 mins.