Mon Mar 30, 2020

CLASS LEADERBOARD

Warm Up

Stretching
Couch Stretch: 1 Minute Each Side  Video
Up Dog: 1 Minute Hold Video
Chest Stretch - :30 seconds Each Side Video

Activation
2 Rounds:
5 Russian Baby Makers Video
7 burpees
10 DB snatches/odd object ground to overhead
20 DU

Home Gym

3/30/2020 - Home Gym "Cookie Monster"

https://zoom.us/j/7981137399

AMRAP 15:
20 Single Arm Dumbbell Snatches
40 Double-Unders
20 Burpees
40 Double-Unders

No Equipment Version:

AMRAP 15:
20 "Odd-Object" Ground-to-Overhead
20 Lateral Hops over "Odd-Object"
20 Burpees
20 Lateral Hops over "Odd-Object"

*looking to complete around 5 rounds
*stay steady on the burpees

Skill Work

3/30/2020 - Tabata Finisher

8 minutes total work
Alternate between pushups and situps

*score is lowest round of each added together
* if you have 6 for pushups and 12 for situps, your score is 18

Strength

10 x 1 3/30/2020 - 3 Pause Back Squat

OTM x 10:
1 Pause Back Squat*  Video
Three total pauses per rep, one second pause at:
  1. Going Down at Parallel
  2. Absolute Bottom of Squat
  3. Going Up at Parallel
*start at 50% of 1RM and build over 10 reps

METCON

3/30/2020 - "Layup"

50-40-30-20-10:
Double-Unders
AbMat Sit-Ups

Directly into…

5-10-15-20-25:
KBS (53/35)
Wallballs (20/14)

Body Armor

3 Giant Sets:
10 Strict Toes to Bar
15 Dumbbell Bench Press
100m Double DB Front Rack Walk
Rest 2:00 between sets.