200406 - Weekly Preview

A NOTE ABOUT ZOOM ONLINE CLASSES
IF for some reason can’t get into a class, ALWAYS text me!
Sometimes technology is silly and needs a helping hand or maybe I didn’t see that you were in the waiting room, either way… quick text and we will get you in!

IF you haven’t been to one yet! Give it a try!
Things are crazy and having a solid hour of instruction where you can just turn your brain off will be a good mental chill time for you!

MONDAY
GOAL = GET OUTSIDE! We have a run in the middle of this workout so if you come to online classes, you’ll need to have access to outside and your tennis shoes ON and READY TO RUN!!! :)
FOR TIME
< 25 minute Time Cap >
40 Walking Lunges
30 WallBalls (Thrusters)
20 Burpees
400m Run
20 Burpees
30 Wallballs (Thrusters)
40 Walking Lunges

TUESDAY
GOAL = Murph Prep!!!
That means use weight vests if you’ve got one!
AND YES…I know we’re running 2 days in a row! Suck it up buttercup!
AMRAP 15:
5 Hand Release Push Ups
5 Air Squats
200m Run
(Add 5 reps to each movement after each round)

WEDNESDAY
GOAL = We will have some BOOTY BURNER strength before the workout today!
The WOD is meant to be quick and fast due to the low rep rounds after two days of fairly high rep movements!
FOR TIME
10 Rounds
10 Sit Ups
10 KB Swings (DB Skiers)

THURSDAY
GOAL = These are odd movements but will generate quite a kick ass cardio workout!
2 Minutes of Each
(Score = Total # of Reps)
Plank Hop Ups
Step Up, Get Downs
Elevated Tricep Push Ups

FRIDAY (FYF)
GOAL = The pull ups can be modified to lots of different moves today but the goal is to have a pulling motion involved! I’d love to see over 8 rounds out of this one today!
AMRAP 20:
15 Box Jumps
10 Ground to Overhead
5 Handstand Push Ups
BUT
Every 5 minutes for 20 minutes
20 Pull Ups (or banded pulls/bent over row/bicep curls)