MAY 9, 2020

FitHOME WOD

Class:

General Warm Up

50 Jumping Jacks

20 Glute Bridges

10 Lizards (lunge with twist)

Workout

4 rounds, 1 min per station, of:

Push Ups / DB Push Press / Push Press / HSPU

Air Squats / DB Front Squats / Front Squats

Sit- Ups / V-Ups /

Rest 1 min

Not in class:

General Warm Up

400m Run

2:00 Per Side, Dragon Pose

2:00 Per Side, Pigeon/Banded Pigeon Pose

400m Run

Workout

Run 10k at the following paces:

Run 4K at 10K Pace + :60

Run 3K at 10K Pace + :30

Run 2K at 10K Pace

Run 1K at 10K Pace - :30

Extra

Set a Clock for 5:00 and work on your weakest area of mobility. For Example:

- Tight Shoulders? Hang from a pull up bar

- Tight calves? Smash the on barbell or lacrosse ball

- Tight hips? Sit in the bottom of a squat

Scaling

- This is a continuation from the previous 30 days where the running distance was 5k. If you did not follow that protocol or have not run more than 3 miles at a time, we recommend backing the distance down to 5k and running the prescribed paces for 2.5, 2, and 0.5km, respectively. 

INFERNO:

Warm-up:

  • 3/side - Spiderman Lunge

  • 3 Squats

  • 3/side - Cossack Squats

  • 3 Squats

  • 6 Good mornings (light weight)

  • 3 Squats

  • 3/side A-frame toe taps

  • 3 Squats

  • 3 Slow-mo push ups

  • 3 Squats

B1) For time:

25-20-15

A-Squats (Plyo squats / Jump squats)

KB Swing or DB Snatch

Mtn. Climber / side

S1) AMRAP 8

10 - 15 Press -> Push Press top up

10 - Tri-ext or Dips

10 - Bent-Over-Row

5-10/side - Cheater Curls

B2) For time:

200 Skips or Run 2 mins or Stairs 2 mins

30 Jumping Lunges

15 Burpees

100/20/10

50/10/5

S2) 3 Rounds:

14 Alt. V-Ups

14/side Penguin / Heel taps

14 Hollow Rocks (Rx+ weights) or 30s Hollow Hold

Alex Procajlo