Friday, April 3, 2020

3
Apr

Friday, April 3, 2020

At Home WODs:
1. warmup
:20 x :10 x 4
1. down ups (burpee without pushups)
2. squat hammy grinder (bootstrappers)
3. 3 position bend and reach
4. pushup + down dog

Body weight only:
2. at home ‘Fight Gone Bad’
1 min at each station for max reps x 3 rounds;
1. squat jump
2. glute bridge with shoulders resting on couch
3. step ups (couch or ottoman)
4. pushups
5. up downs (burpee without the pushup
6. rest 1 min

DB/KB option:
2. at home FGB with KB/DB
1 min at each station for max reps x 3 rounds;
1. thruster (if you only have a single DB/KB switch at the 30 sec. mark)
2. KB/DB deadlift high pull (use single weight)
3. step ups (couch/ottoman)
4. shoulder-overhead (if you only have a single DB/KB switch at the 30 sec. mark)
5. burpees
6. rest 1 min

3. Core accessory
1 min plank hold-1 min rest
:45 sec plank hold- :45 sec rest
:30 sec plank hold- :30 sec rest

4. stretch
2-3 sets: 1 min couch stretch each leg