APRIL 25, 2020

FitHOME WOD

Class:

General Warm Up

30 Butt Kicks

30 High Knees

40 Arm Circles (20 forward, 20 backward)

15 KB Swings

15 GTOH

Workout

Every 2 Minutes for 12 Minutes

3 R. Arm Turkish Get Ups AHAP

3 L. Arm Turkish Get Ups AHAP 

10 minutes AMRAP:

10 Weighted Squats

10 Push Ups

10 Hollow Rocks

Not in class:

General Warm Up

Floss Calves

200m Run

Floss Knees

200m Run

Floss Hamstrings

200m Run

Workout

Run 10k Test

Extra

Set a Clock for 5:00 and work on your weakest area of mobility.

For Example:

- Tight Shoulders? Hang from a pull up bar

- Tight calves? Smash the on barbell or lacrosse ball

- Tight hips? Sit in the bottom of a squat

Scaling

- This is a continuation from the previous 30 days where the running distance was 5k. If you did not follow that protocol or have not run more than 3 miles at a time, we recommend backing the distance down to 5k.

Inferno

B1) AMRAP 7

1 Good-For-Yous (1/side drop lunge + Air squat)

1/side A frame toe tap

1 Up down

+1/round

S1)

3x (in 8 mins)

4-6/side staggered push ups

10-12 Bent over row, vary reps by weight available

10 - 20 OH T Raises, slow tempo

30s Hollow hold

B2)

AMRAP 2

50 Skips or double taps or 30 Jacks

5 Burpees

Rest 1 min

AMRAP 2

50 skips

5 Thrusters

Rest 1 min

AMRAP 2

50 Skips

5 Sprinter Sit ups

S2)

2x

1 min plank

1 min reverse plank

Rest 1 min