Now Playing Tracks

WOD

2 Rounds:

1 min Inch worm push ups

1 min alternating leg lunges 

1 min sit ups

Rest 1 min:

2 Rounds: 

1 min air squats

5 push ups 

30 seconds of side plank

Rest 1 min

2 Rounds:

1 min burpees

1 min bicycle sit ups

No rest 
Finish with max hold double leg raise hold, laying on your back with legs held straight out about 12” off the ground.

WOD

Today’s wod is everyone’s favorite, tabata intervals! So grab a timer or use your tabata timer app and let’s get started. I’m introducing a new movement called hollow rocks. I’ve added a link below that demos them at different levels, if that video doesn’t help do a YouTube search of hollow rocks and pick from the bunch. Each skill set will have 8 rounds at 20 seconds high intensity and 10 seconds rest, therefore you’ll only be doing each movement for 4 minutes. Once you finish each skill move on to the next skill.

WOD:
Tabata intervals of:
Mountain climbers
Step ups
Hollow rocks
Step ups

For the step ups pick the bottom stair in your house or the curb on the street or anything around that height you have access to. Quick feet up and quick feet down. Stay on each movement until all 8 rounds are done, take a 1 min break then move on to the next. So 8 rounds of mountain climbers at 20 seconds on 10 seconds rest, 1 min rest at the last round, then move on to step ups and repeat timing. Once you’re done go for a run, the weather is awesome!

WOD

50 jumping jacks

2 rounds:
10 push ups
1 min plank w/both elbows down

50 jumping jacks

2 rounds:
20 lateral jumps (over and back = 1)
20 squats

50 jumping jacks

2 rounds:
10 dips
20 lunges (10 per foot)

For the lateral jumps, place an object 6” - 12” high on the ground and with both feet jump to the side over it. Do not jump one foot at a time. If you want to weight your lunges that’s great, just make sure you don’t have your knee going forward past your toes. Try to keep your shins upright. Let me know if there are any questions!

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