Workout for Thursday May 14th

Warm Up

400m run or two sets of 50 single unders.  (Rosa omit the run or jump)

complete 2 rds not for time

  • 10 air squats
  • 10 Bird Dogs – demo 
  • 10 (5 each side) Elbow or Forearm to Instep w/ rotation – demo 
  • 20 mountain climbers – go slow to medium pace, it’s just the warm up- demo 

Skill / Strength

spend 5 mins on Hollow body progressions –demo of progressions 

– 5 x 1 – take 5 attempts and hold hollow position (no rocking) for 20 seconds.

– Note your progressions, tuck, 1 leg, 2 legs, arms extended

Metabolic Conditioning 


(as many rounds as possible in 10 mins)

  • 15 Goblet Squats (use medium weight – Note weight used) – demo
  • 30 sec plank hold – demo 

2 thoughts on “Workout for Thursday May 14th

  1. AMRAP 10 – 8 rounds; 15# db for goblet squats; Hollow body: did tuck, one leg, two legs, arms extended. That is all.

  2. 7 rounds. Didn’t have weight for goblet squat, so I did air squats with a 3 second hold at the bottom.
    Hollow Body rocks suck! tucked, one leg, two legs, arms extended… I can’t even hold the full thing for 5 seconds :-/

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