Mark!

VIRTUAL CLASS SCHEDULE 7 AM CLASS, 9 AM CLASS, 12 PM CORE AND CARDIO, 1 PM BODYBUILDING, 4 PM MOBILITY, 5 PM CLASS
https://zoom.us/j/2740893085
Click HERE to access our Vimeo

 

“Cindy”
AMRAP 20
5 Pull Ups or Odd Object Rows or :15 Iso Row Hold
10 Push Ups
15 Air Squats
General Warm Up
:30 Jumping Jacks
:30 Alternating Spiderman
:30 Arm Swings (:15 Across/ :15 Up and Back)
:30 Broad Jumps or Bunny Hops
:30 Side Lunges
:30 Inchworms
:30 Plank Jacks
:30 Air Squats

:30 Cuban Press (with or without PVC/broomstick– just looking for rotation here) (Cuban Press)

Specific Warm Up
:15 Scap Retractions
3-5 Strict Pull Ups or :15 Iso Hold with Odd Object
:15 Kip Swings or Slow Bent Over Row
5 Pull Ups or Bent Over Rows or :10 Iso Hold
5 Box/Bench/Table Push Ups
5 Floor or Knee Push Ups
5 Workout Rep Push Ups
5 Slow Air Squats
5 Faster Air Squats
Warm Up Round
3 Pull Ups
4 Push Ups
5 Air Squats
WOD Guidance
Longer steady grind today!
Pulling movement should be done unbroken throughout.
Break up push ups into 2-3 sets right off the bat!
Smooth on the air squats… rest those arms!
WOD Modifications
Alternate Rep Schemes
4/8/12
3/6/9
Elevate hands to a box, bench, table or even the wall, to make push ups more manageable.
You can also try an Odd Object Floor Press for Push Ups (Floor Press)
Can’t squat? Try Glute Bridges or a :15 Wall Sit
Question of the Day
Which restaurant head chef would you choose to be your at-home cook for all of your meals during the quarantine?
Virtual Class Schedule

%d bloggers like this: