TILT CLOSED
Check in to class: https://zoom.us/j/2740893085
Missed class? Click HERE to access our Vimeo
“Red Tornado”
AMRAP 20
10 Pull-ups
20 V-Ups
30 Air Squats
General Warm Up
2 Rounds
:30 Jogging in place
:30 Scap retractions from plank
:30 Squat to hamstring stretch
:30 Duck walk
2 Rounds
:30 Handcuff Drill
:30 Sit Ups
:30 Spiderman stretch
:30 Good Morning
Movements Specific Warm Up
Pull Up
5 Hanging Scap Shrug/7 Scap Shrug w/ object
7 Tempo Swing/7 Good Morning w/ object/7 Ring Row
5 Jumping Pull Ups/Rows w/ 2sec Pause at Top
5 Reps of workout movement
V-Up
:20 Hollow Hold
:20 Tuck Crunch
:20 Alternating Leg V-Up or Full V-Up
8 Reps of Workout Movement
Air Squat
:30 Glute Bridge
:30 Slow Air Squat w/ Pause in Bottom
:30 Normal w/ Pause at Top
10 Reps of workout movement
Warm Up Round
5 Pull-ups
5 V-ups
10 Air Squats
WOD Modifications
Alternative Rep Scheme:
8/16/24
5/10/15
Pull Up-
Ring Row
Dumbbell/Odd Object/Banded Bent Over Row
V-Ups-
Alternating Leg V-Ups
V-Ups To Knees
Tuck Crunch
:20 Hollow Hold
Squats:
Glute Bridges
Step Ups
WOD Guidance
Longer grind today! Break up pull-ups,rows, v-ups into manageable sets and keep moving on your air squats.
Tabata Time
Box Brief
Happy Saturday everybody!
Keep track of your points for the Affiliate Quarantine Cup! To keep track click HERE!
Click HERE for more information on the Affiliate Quarantine Cup!