Monday 3/16/2020

15
Mar

Monday 3/16/2020

Time to get creative! In addition to our normal workout post, we’ll be adding alternate versions for those of you working out from home. We’ll be testing some interactive online classes early this week. Stay tuned for some opportunities to help us test these. Download the “Zoom Meeting” app if this is something you’re interested in.

Strength/Skill

Front Squat

12 Minutes to Build to a Heavy Set of 7 From the Ground

WOD

12 Minute AMRAP:

10 Push Press 95/65
10 Front Rack Reverse Lunges 95/65
200 Meter Run

Home Workout

Strength/Skill

7 Sets:

If you have a Barbell – Perform as written above

DB’s, or kB – Perform with them in the front rack position. 10 Sit-Ups between each set

No Weights – Try to find some sort of heavy object around the house. 10 Sit-Ups between each set

OR,

7 Sets of:

10 Air Squats
10 Sit-Ups

WOD

12 Minute AMRAP:

Push Press:
Use DB’s or KB’s if you don’t have a barbell. Replace with Push-ups or HSPU if you have no weights.

Front Rack Reverse Lunges:
Use DB’s or KB’s if you don’t have a barbell. Replace with body weight lunges if you have no weights.

200 Meter Run:
If you don’t have room to run, grab a jump rope and perform 100 alternating leg single-unders. If you don’t have a jump rope, run in place for 45 Seconds.

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