HOME WOD – Tuesday 7 April 2020
Workout Briefing
Today we are descending the reps from 21-9, for a total of 69 reps per movement in a lightly loaded/gymnastic workout. The legs, shoulders and chest are going to get the most out of today and are going to rely on some strength endurance to get them through all the jumping and push-ups.
Watch the Broad Jumping volume on this one. For healthy hips and knees it is safe, but if you have any issues should think about either scaling the reps down, or, switch to a regular Box Jump (Jump up/Step down). Especially coupled with the wall balls, your legs will start getting pretty fatigued after a few rounds.
We have allowed up to 15 minutes to complete the workout, which most of you will hit, or creep over a little.
Have Fun!!
Briefing video
Daily Board. Scaling options are in red.
WARMUP ~ 5 – 10 MINS
(5 min.) Quick Warm-up (set up an over/under station with stick/chair)
Then perform:
4 Step-over/crawl under
8 Air squats
4 Burpee, hop over
8 Split stance rock to tall split stance kneel
4 Over-unders – scale to step-over if needed.
(10 min.) Push-up Program Day 7
Dem Triceps!
Diamond Push-ups
10 x 33% of Max Reps
Place hands in a triangle position — TRICEPS!
Fingers should be touching, but scale by moving hands outwards.
Rest 30. sec between sets.
WORKOUT PREP & WORKOUT
(10-15 min.) Prep for the workout
Fully Loaded and Partially Loaded
Review wall ball/db cluster with a few reps (5-10).
Unloaded
Review the 3 point squat with a few total reps.
Everyone
Then, perform: 3 x Broad Jump for distance
* In between each attempt, perform 3-5 ring/deficit push-ups, or their workout modification.
* Prep as needed for the workout.
(15 min.) Perform the workout
21-18-15-9-6
3 point squat
Broad Jump
Deficit Push-up
* 3 point squat 1 rep =
1 right lateral squat
1 air squat
1 left lateral squat
Scoring
Time to complete workout
21-18-15-9-6
Wall Ball (20/14 lb.)
Broad Jump
Ring Push-up
Scoring
Time to complete workout
Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
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