Monday 6pm 11.30.20
50-40-30-20-10 Box Jump (BJ)
50-40-30-20-10 Alternating Arm DB Floor Press
25-20-15-10-5 Strict Pull-ups
*WOD work flow is box jump, floor press, strict pull-ups i.e. you’ll complete 50 BJ, then 50 alternating floor press then 25 pull-ups, then 40 BJ, 40 alternating floor press, 20 pull-ups…
WOD Notes: Find box jump height that allows for steady reps, or sub step ups or replace jump with weighted step-up (DB, MB, Sandbag, KB). Strict pull-up options to consider are reduced reps with or without bands, mix of ring rows and pull-ups, bent over DB rows from box or plank position. Find moderate floor press weight = break every 10-14 reps (5-7 per side).
Home gym limited equipment WOD version:
Jumping air squats or high hops over an object
For Alternating DB Floor Press:
Banded standing chest press
Plank up downs with cross shoulder tap
Odd object rows
Banded standing rows
Warm Up: Choose 3-4 movements to cycle through for 5-10 mins i.e. alternate movements every 1 min or complete 10-20 reps per.
Glute bridge walkouts
Mix of overhead and chest height banded pull-aparts
Down dog climbers with knee-ins
Full body rocks to sky reach – up on tip toes, stretch arms high in air, pause a sec
Box step ups
Air squats or pvc or banded overhead squats
Wall sit with or without banded pull-aparts
Cool Down Options:
Midline Circuit: 1-3 rounds:
50 second center plank, 40 sit-ups, 30 second left and right side plank, 20 sit-ups, 10 L overs an object.
Stretch options: banded lat stretch, shoulder pull-overs, lying banded pull-aparts at eye, chest, belly height, dragon and pigeon pose, thread the needle, child’s pose, lying belly breathing with knees to chest.