WARM UP – MOBILITY
** LIVE ZOOM CLASS AT 7AM **
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1) 3-5 mins ‘cardio’ (run/row/bike, or jog on the spot with 10-15 sec intervals of high knees, butt kicks, jumping jacks etc.)
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2) 10-15 reps each movement/side to get your whole body moving:
Shoulder circles, rotations, neck circles
Hip circles, leg swings
Windmills, scorpions
Lunges, air squats
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3) Warmup 1-2 sets of WOD A movements (practice some overhead squats before squat snatches)
WOD A
4 sets:
12 Hang squat snatches
16 Weighted side lunges (8 per side)
20 Weighted step-ups (10 per side)
– rest 60 secs –
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– Ideally use a DB or KB and perform single arm hang squat snatches, obviously work with what you have though, use two hands if you’re using a barbell / bag of weights. These can be scaled to power snatches if you don’t have the mobility or equipment to squat.
– Alternating legs as needed for lunges & step-ups
WOD B
4 sets:
20 Chair / table dips
16 Shoulder to overhead
12 Burpees
– rest 60 secs –
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– Add weight on your lap for dips if possible
– Shoulder to overhead can be: strict press, push press, or a jerk variation. Perform 8 reps per side if you’re doing single arm shoulder.
ACCESSORY
2-3 sets:
8-10 Cuban press
– rest 10-20 secs –
8-10 ATYT’s
– rest 30-40 secs –
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– Use lightweights / soup cans, or no weights at all!
Optional Conditioning
Head out for an easy 20-40 min run, walk or bike ride.
Try to keep a steady pace across if you’re running, or break it into smaller chunk of run 3-5 mins, walk 1-2 mins.
