1. STRETCH:
a) Samson Stretch - (3) Holds Each Side for 20-30sec.
b) Freestyle with your own stretching for 3 mins.
2. WARM-UP (Stretching is not Warming-Up):
a) Jumping Jacks - 3sets of 15reps
b) Air Squats - 3sets 15reps
c) Run or Jump Rope 2mins.
3. WOD (Workout of the Day):
FOR TIME
Run or Jump Rope 2mins then complete the folowing;
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
a) Air Sqaut
b) Sit-ups
c) Box Jump 12" inch high platform (use whatever u want as long as its 12inches high, if thats to high find something lower and post approximate height used in comments.)
* Once the you complete all reps for all movements (Above a-c), finish with 2min run or jump rope.
Coaches Notes:
Start your stopwatch at the start of your first 2min run, complete the run and do 10 Air Squats / 10 Sit-ups / 10 Box Jumps, you'll then do 9 of everything, then 8, and so on til 1. You will finish up with a run or jumprope for 2mins and stop your stopwatch when that last run / jump rope is complete.
This WOD is FOR TIME. We will mostly utilize this type. Your times will get shorter as you progress. Work at your own pace, trying to complete as fast as you can. You should execute every WOD with a high level of INTENSITY. That is most beneficial.
*Post total time to complete in comments.
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