Sweet James!
GYM CLOSED
NO CLASSES OR OPEN GYM
SUNDAY VIRTUAL CLASS SCHEDULE
8 AM YOGA WITH ALLYSSA
9 AM CLASS WOD
https://zoom.us/j/2740893085
Sundae Fundae
Tabata Up Down
Tabata Hollow Rock/Hold
Tabata Push ups
Tabata KBS/DBS/Glute Bridges
Tabata Plank
*Complete one full “Tabata” for each movement before switching to the next.
*One full Tabata = 8 Rounds of :20 work/ :10 rest
General Warm-Up
:30 Step Down to Plank and Step Up
:30 Tuck Hold/Rocks
5 Knee or Elevated Push-Ups
:30 Good Mornings
:30 Walk-Outs
:30 Jump Down to plank and Step Up
:30 Tuck Hold/Rocks with 1 Foot Out
5 Knee or Elevated Push-Ups
:30 Good Mornings
:30 Plank Hold
:30 Jump Down to Plank and Jump Up (Up Down)
:30 Hollow Hold/Rocks
5 Knee or Elevated Push-Ups
:30 Good Mornings
:30 Plank Hold
Class Specific Warm-Up
5 Workout Style Push-Ups
10 DB or KB Deadlift
10 DB or KB Eye Height Swings
10 DB or KB Overhead Swings
Class WOD Warm Up Round:
:20 on :10 off each Movement
Up Down
Hollow Rock/Hold
Push ups
KBS/DBS
Plank
Limited/No Equipment Specific Warm Up
5 Workout Style Push-Ups
:10 Glute Bridge Hold
10 Glute Bridges
Limited/No Equipment Warm Up Round:
:20 on :10 off each Movement
Up Down
Hollow Rock/Hold
Push ups
Glute Bridges
Plank
WOD Guidance-
For the hollow rock or hold, make sure your lower back is touching the ground. Tuck a knee or both in if needed.
For the Push-Ups, make sure you choose a modification that allows you to move well for the majority of the :20. Elevate to box, table, or bench if needed.
Choose a weight on the dumbbell or kettlebell that you can hold on for the full :20.
Endurance WOD- down river, up river
60-50-40-30-20-10-20-30-40-50-60
Cal Row w/ 1:1 rest
29:30
WOOOOOF love the idea of this!! I also love that this would have taken me double the time 🙂
That’s a good one to save for a rainy day.
It was a fun one but 20-10-20 chunk was rough. Just enough time to reset the rower and start again.
Did some barbell work today.
3 position snatch (floor, below knee, above knee) – 5 sets @ 135
Snatch Pull – 3×3 @ 205
Push Press – 5×5 @ 155
Sun’s a shinin’, barbells’ a slingin’! Nice day for some snatchies!
Mark’s Sunday Endurance WOD – 4 mi run, sub 32 min.
Sundae Endurance = Did Saturdays WOD Rx
29:50
The damn sit ups cost me time on the second set of 100.
Strength work:
Squat Clean & Jerk
125/135/145/155#
Saturday was nasty. I’m waiting for the abdominal DOMS to hit me Monday. 😦
Yeah, I’m expecting it to hit on Tues. Not looking forward to it 😣
THE SIT UPS THOUGH. SO SO SO SNEAKY
Nice! Impressive! Sunday RUNday!
Did King Tut this afternoon Rx. 29:45 with just the hubs. We did a walk through Callahan this morning 2.3 miles.
Yesterday was a rest day. We did a 4 mile walk on the bike path with all the dogs.
Thanks Casey! I was looking for a longer workout today and remembered this one from last month. Up the river hurt!