Thursday, April 9, 2020

Warmup

3 rounds:

200m Run 10 Bunny Hops 10 90/90 Hip Switches 10 Dynamic Squat Stretch

*Demo video for 90/90 hip switches: https://www.youtube.com/watch?v=vWdAjGxi7Xs *Dynamic squat stretch demo video: https://www.youtube.com/watch?v=RhXUYYYm6F0

Metcon

Without Equipment For Time: 150 Odd-Object” Ground-to-Overhead

*On the Minute: 5 Burpees Over “Odd-Object”

Advanced With Equipment For Time: 150 Alternating Dumbbell Clean and Jerks

*On the Minute: 5 Burpees Over Dumbbell

Accessory Work:

3 Rounds: 20 Scap Only Push Ups 10 Bird Dogs (Each Side) 15 Single Leg Calf Raises (R/L)

*Bird Dog Demo Video: https://www.youtube.com/watch?v=wiFNA3sqjCA

Stretch Sesh!

2:00 Child's Pose 1:00 Seal Stretch

1:00 Scorpion Left

1:00 Scorpion Right

Kids Class

3-5 Year Olds

25-20-15-10

Star Jumps

Flutter Kicks

Frog Hops

*200m Run after each complete round

6-8 Year Olds

30-25-20-15-10

Star Jumps

Flutter Kicks

Frog Hops

*200m Run after each complete round

9+

40-35-30-25-20

Vertical Jumps

Leg Raises

Jumping Lunges

*200m Run after each complete round