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):
A.M.R.A.P (As Many Rounds As Possible) in 20 mins;
** Each ROUND today will consist of the following;
a) Jog / Run for 2mins
b) 10 Push Ups
c) 20 Walking Lunge Steps (Make sure back knee bends to a right angle and gently touches the ground and front knee does not go passed/over toes).
Coaches Notes:
** A ROUND consists of the listed movements (a-c), you will complete each prescribed number of reps, and or sets for each exercise and move on to the next until complete. You will then repeat for multiple rounds at your own pace and capability until the 20min mark is reached. Keep track of the number of Rounds you are able to complete and post in comments. That is how we track your progress. As you progress you can reflect back.
*** Each Day the workout will differ in structure but the AMRAP structure will be utilized often so get accustomed to it.
**** Most of the workouts I will post will not require much equipment, although there are a few inexpensive items that you should invest in, these will definitely maximize your progress.
The more options you have the better. Your shopping list should consist of: (1) Jump Rope / (1) Sit-up or Yoga Mat / Dumbells ( a light adjustable weight set would be ideal) / Running Shoes / 10-14lb Medicine Ball.
Keeping in mind you might not have access to these items there will be substitute options for the exercises that will require them, that way you don't miss out on any benefits. Your progress will definitely be in direct correlation to the amount of energy you put in to the WOD, hit it with high intensity every time out.
DEMOS:
SAMSON STRETCH
AIR SQUAT
PUSH UP
WALKING LUNGE
TESTING...Testing!
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