Lax and Coach Casey!
GYM CLOSED
NO CLASSES OR OPEN GYM
ONE VIRTUAL CLASS TODAY AT 8 AM
https://zoom.us/j/2740893085
“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
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
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?