Links for the AM & PM Zoom Training Times
Daily @9am – https://us04web.zoom.us/j/79315338626 –
Meeting ID: 793 1533 8626
Daily @6pm – https://us04web.zoom.us/j/75260363780 –
Meeting ID: 752 6036 3780
Individual Mobility Drills
8-10:00 Minutes
ROMWOD
Select 1 or Both of the following ROMWOD options below
“Appreciate the ROM”
(18 to 22:00)
Poses include the following
Thread the Needle x 1:00 per side
Saddle Eagle x 1:00 per side
Puppy Dog x 1-2:00 per side
Seal/Sphinx x 1-2:00
Single Leg Forward Fold x 2:00 per side
Gear: Abmat/Blanket, Medicine Ball
ROMWOD.com “Appreciate the ROM” Link found HERE.
“Back for More”
(18 to 22:00)
Poses include the following
Saddle Archer x 1:00 per side
Puppy Dog x 2:00
Dragon x 3:00 per side
Lizard x 2:00 per side
Gear: Abmat, Medicine Ball, Strap/Towel
ROMWOD.com “Back For More” Link found HERE.
MetCon Warm-up Drills
I. Foam Roller and Lax Ball Drills
2 Rounds of
5 x Push-ups
7 x Medicine Ball Cleans
10 x Deadbugs
II. Revisit to Mobility Drills
“AAR”
Complete as many round/reps as possible in 10:00 of
7 x Power Cleans (95/65lbs)
15 x Abmat Sit-ups (may be anchored or un anchored)
Notes: Power Cleans could be subbed for 15 x American Kettlebell Swings @24/16kg. Anchor or butterfly for the abmat sit-ups based on hip flexors being tight or fatigued based on Monday’s “Murph” experience.
Post scores to comments.
AAR: 6 rounds @ 10:16 (16kg KB)
AAR: 9 rounds RX
AAR – 12+10 Rx