Warm Up
Warm Up:
3 Minute Row or Run
20 Lateral Hops
20 Front to Back (f2b) Hops
20 Split Jumps
20 Right Left Stepping
20 Left Right Stepping
20 Criss Cross
20 Left foot lateral
20 Right foot lateral
20 Left foot f2b
20 Right foot f2b
Baseline:
5 Rounds:
10 Push Ups
10 Ring Rows
5/5 Split Squats
10 Deadbugs
WOD
“Three-Peat”
With a running clock
A. On the 0:00
3 Rounds:
20 Jumping Lunges
20 Single Arm DB Snatches (50/35#)
B. On the 7:00
3 Rounds:
20 Jumping Lunges
20 Single Arm Power Cleans (50/35#)
C. On the 14:00
3 Rounds:
20 Jumping lunges
20 Single Arm DB
Thruster (50/35#)
Kids WOD
Warm Up:
Jog for 3 minutes
20 Lateral Hops
20 Front to Back (f2b) Hops
20 Split Jumps
20 Right Left Stepping
20 Left Right Stepping
20 Criss Cross
20 Left foot lateral
20 Right foot lateral
20 Left foot f2b
20 Right foot f2b
8 Minute As Many Rounds as Possible
5 Star Jumps
10 Mountain Climbers
10 Cherry Pickers
5 Sit Ups
Challenges
Submit your score on the WeTime App.
1) 3 Min of Burpees
2) Wall Squat Hold
3) 10 Deadlift EMOM
4) 10 Back Squat EMOM
5) Pull Up Grip Bar Hang for time
6) Max Set Unbroken Double Unders
7) Max Push Ups
8) 3 mile run
Daily Strength
2 Part Strength
1) 5 Rounds:
30 sec Tall Plank 30 sec Rest
2) 10 Press EMOM for 5 Sets
Daily Motivation
Saturday online Zoom Class.
We will be doing barbell work. Skills and Drills.
Justin Yee is inviting you to a scheduled Zoom meeting.
Topic: Barbell Class
Time: Apr 4, 2020 09:00 AM Pacific Time (US and Canada)
Join Zoom Meeting
https://us04web.zoom.us/j/419038467
Meeting ID: 419 038 467
