Workout for Tuesday June 9th

burpee Goblet_Squat-2DRILL-flutter-kick

Warm Up

complete 3 rounds for quality

  • 10 arm circles forward
  • 10 arm cirlces backward
  • 25 single unders or 25 jumping jacks
  • 10 – Push ups – use stairs or wall for scale, DO NOT do knee push-ups
  • 25 flutter kicks

Workout 

AMRAP – 10 – Set clock for 10 mins 

  • 5 – Burpees
  • 10 – Goblet squats – Watch video – weight (note weight)
  •  15 – situps

Workout for Thursday June 4/Friday June 5th

Screen Shot 2015-06-02 at 9.28.52 PM

Warm Up

Run 400m or 50 single unders

Complete 2 rounds

  • 30 seconds forearm to instep stretch
  • 5 inch worms
  • 10 air squats

Strength 

Suitcase Deadlift with Dumbbells

– 5 sets of 5 reps (note weight)

– Maintain good form, watch demo for proper form.  Start light and increase weight for 2nd or 3rd set.  Maintain that weight for 4th and 5th set. – DEMO Video 

MetCon 

AMRAP-10

  • 20 walking lunges – Watch demo for proper form – keep knee over ankle but not in front of toe, head up, back straight
  • 10 push-ups

Workout Tuesday/Wed June 2/3rd

9d09fd73db2345d781416b615c68bb0a

Apologies for the late WOD posting folks.  Love that Jillian did her own wod today.  SWEET!!!

Here you go for the first workout.

Warm Up

Complete 3 rds

  • 25 single unders
  • 10 bird dogs
  • 5 Goblet squats (10 bottom of squat for 30 seconds)

Strength / Skill

Seated dumbbell press  5 sets 7 reps (note weight) – demo (sit on floor, keep palms facing towards each other, back straight)

Metabolic Conditioning 

“Annie” For time (note time)

50-40-30-20-10

  • Double unders (modify single unders instead of doubles if needed)
  • Sit ups (unless you have backpain do sit-ups otherwise do flutter kicks)