Saturday Mar 28, 2020

WARM UP 3-28-20 Warm Up:Check In GENERAL WARM UP! High Knees-1 min THEN complete: 20 Plank Shoulder Taps 10 Hang Clean High Pull OR Russian Swing 10 Strict Press (barbell or DB's) 10 Air Squats 20 Bicycle Crunches 10 Barbell or DB Row R/L 10 Bodyweight Lunges ------------------- Thumbs Up-10 reps Breaststrokes-10 reps Spiderman to Hammy-30 secs R/L Downward Dog w/ Foot Crossed-30 secs R/L ------------------- Warm Up any additional movements for metcon! COOLDOWN Couch Stretch-1 min R/L Downward Dog-1 min Pec Stretch on Wall-1 min R/L 12 DAYS OF DISTANCING EQUIPMENT OPTION At home:Time-Rx3+ FOR TIME! 1 Wall Walk 2 Burpee Tuck Jump 3 Hang Cleans or Russian Swings 4 Push Press 5 Jump Squats 6 Alternating Single Leg V-Ups 7 Bent Over Row 8 Weighted Alternating Lunges* 9 Straight Leg Sit Ups 10 Walking Plank Reps 11 Broad Jumps (long) 12 Clusters *For the lunges: if athletes are using a barbell stick with it but hold the weight however you like. If athletes are using DB's or KB's, stick with those but weight may held in whatever style athlete prefers. *If you have it use a barbell or pair of DB's/KB's. If you only have a single DB or KB you can perform each movement that requires them per side or alternate sides each round! This is to performed like the 12 days of Christmas song. 1 Wall Walk THEN 2 Burpee Tuck Jump 1 Wall Walk 3 2 1 4 3 2 1 5 4 3 2 1 6 5 4 3 2 1 SEE VIDEO ON PUT IT UP PEOPLE PAGE FOR MOVEMENT DEMO AND SCALING OPTIONS! Brown Rx+: 135#/95# Barbell Purple Rx: 115#/75# Barbell OR 50#/35#ish pair Blue Rx2: Sub wall walk as far as comfortable, 95#/65# or 35#/25#ish, Alternating Tuck Ups for V-Ups Orange Rx3: Sub 20 Shoulder Taps for Wall Walk, Bodybuilder Tuck Jump, 65#/45#, OR 20#/12-15# ish, Regular Air Squats, Bicycle Crunches for V-Ups, bodyweight lunge, Powerclean and Jerk Yellow MODWOD: Sub 10 Shoulder Tap, Walking Plank off Knees, 12 Deadlifts for clusters, Orange mods besides that text Julia for any additional help! 813-390-5121 12 DAYS OF DISTANCING BODYWEIGHT ONLY At home:Time-Rx3 FOR TIME! 1 Wall Walk 2 Burpee Tuck Jump 3 Russian Twist (per side) 4 Handstand Push Ups OR Push Ups 5 Jump Squats 6 Alternating Single Leg V-Ups 7 Table Row 8 Alternating Lunges 9 Straight Leg Sit Ups 10 Walking Plank Reps 11 Broad Jumps (long) 12 Jump Overs This is to performed like the 12 days of Christmas song. 1 Wall Walk THEN 2 Burpee Tuck Jump 1 Wall Walk 3 2 1 4 3 2 1 5 4 3 2 1 6 5 4 3 2 1 SEE PUT IT UP PEOPLE FACEBOOK PAGE FOR WORKOUT DEMO AND INSTRUCTIONS! Purple Rx: As written Blue Rx2: Sub Wall Walk part of the way up, Incline Push Up, Alternating Tuck Up for V-Up Orange Rx3: Sub 20 Plank Shoulder Tap for wall walk (20), bodybuilder tuck jump, air squat, Bicycle Crunches, Stepovers Yellow MODWOD: Sub 10 Plank Shoulder Tap, burpee to couch, Air Squat to Couch, Walking Plank off Knees