Lax and Coach Casey!




“King Tut”

10 Burpees

10 Burpees
25 Plank Shoulder Taps
10 Burpees
25 Plank Shoulder Taps
50 Lunges (total)
10 Burpees
25 Plank Shoulder Taps
50 Lunges
100 Sit Ups
10 Burpees
25 Plank Shoulder Taps
50 Lunges
100 Sit Ups
150 Air Squats

General Warm Up:
2 Rounds
:30 Running in place
:30 Plank + press into ground, think of leaning into one side with arms straight
:30 Push Up to Down Dog
:30 Shoulder Taps
:30 Spider-Man with twist both directions
:30 Soldier Kicks
:30 Slow Sumo Squat
:30 Sit Ups
:30 Squat Therapy, or 5 reps
Specific Warm up/Movement Review:
4 Step back, step up burpees
4 step back, jump up burpees
4 jump back, jump up burpees
5 Lunges (right)
5 Lunges (left)

10 Alternating Lunges

4 sit ups, legs straight
4 sit ups, knees bent + feet down, chest to thighs
4 sit ups, butterfly (hips open)
5 reps of game time choice
8 Air squats, with 3-sec pause at bottom
8 Air squats, with 1-sec pause at bottom

10 reps Air squat at game time choice

Warm Up Round:
*Add weight vest if using one for WOD*
4 Burpees
5 Shoulder Taps
6 Lunges
7 Sit Ups
8 Air Squats

WOD Modifications-
Reps of respective movements : 10/15/30/75/100
Burpees to plank or elevated item, if not going to ground
Shoulder taps can be a :25 static plank hold
Lunges can be forward, reverse or walking depending on athlete needs -or- alternating single leg glute bridge
Sit ups can be static hold tuck crunch for an accumulated :90

Squats to target, or static hold against wall for accumulated 2:30

Question of the Day-
What’s one pair of sneakers/shoes you had growing up that you wish you had today?