WOD

Thursday July 2nd

Zoom Times: 6:00am, 4:00 (kids), 5:30pm

Join Zoom Meeting
https://zoom.us/j/5436926158

Meeting ID: 543 692 6158

Passcode: 162313

 

The Workout:

Run in place 2 minutes

50 Bicycle Abs (remember from Monday!)

40 Push-ups

50 Jump Ropes/Jacks

Run in Place 2 minutes

50 Bicycle Abs

40 Push-ups

50 Jump Ropes/Jacks

Run in Place 2 minutes

 

 

 

Wednesday July 1st

Zoom Times: 6:00am, 11:00am, 4:00 (kids) and 5:30pm

Join Zoom Meeting
https://zoom.us/j/5436926158

Meeting ID: 543 692 6158

Passcode: 162313

 

The workout:

3 Rounds for Reps

1 Minute of Squat Jumps

1 Minute of Swings with something sensible

1 Minute of Push Presses

1 Minute of Burpees (yay!!)

1 Minute of Double Unders

1 Minute of Rest

 

Tuesday June 30th

Here we go guys 🙂 I hope you’re getting PR’s on the ones we repeat!  Perry seems to be, so cool 🙂

 

Zoom Times: 6:00am

Join Zoom Meeting
https://zoom.us/j/5436926158

Meeting ID: 543 692 6158

Passcode: 162313

 

3 Rounds for Time of:

21 Low Hang DB Snatch R

21 Down Dog Row R

21 Right Arm Down Side Plank Hip Circles

21 Low Hang DB Snatch L

21 Down Dog Row L

21 Left Arm Down Side Plank Hip Circles

 

 

For the warm-up let’s bang away at the Quarantine 10’s, after a little light movement (leg swings, etc.) then check out this session!  Gonna be cool 🙂

Quarantine 3 Sets of 10:

Push-ups

Lying Leg Raises

1 Arm Overhead Squats (alternating)

Lying Floor Drill

 

 

Monday June 29th

New stuff guys!  Masks aren’t required while working out in the gym!  That being said it’s still the best way to eliminate your extra droplets from getting into the air.  So please, let’s wear it while it doesn’t matter, into the gym, laser to the head, easy warm-ups, etc. And then when you’re really working, go ahead and take it off.

Zoom Times: 6:00am, 11:00am, 4:00pm (kids), 5:30pm

Join Zoom Meeting
https://zoom.us/j/5436926158

Meeting ID: 543 692 6158

Passcode: 162313

 

The Workout:

Max Rounds in 20 Minutes of:

40 Leg Raises

40 Sit-ups

40 Russian Twists

40 Bicycle Abs

 

 

 

Let’s warm-up with some moves to loosen up the spine:

Cat/Cow Move

Thread the Needle

Lie on your back and let your legs fall to either side, with straight leg too

Then do Leg Swings forwards and backwards, and side to side

Get through enough of this with enough juice to get really going, so your spine is happy for the workout!

 

 

Saturday June 27th

No Zoom Saturday!

 

Here’s the workout team!

 

For Time:

100 Jumping Jacks

50 Stationary Lunges (step backwards, if that’s comfy)

100 Flutter Kicks (lay on back like a leg raises, and then flutter your legs like swimming)

50 Stationary Lunges (step forwards, if that’s comfy)

100 Face Down Flutter Kicks (just like above, only on your stomach!)

50 Sit-ups (feet anchored is OK)

100 Split Jacks (like Jumping Jacks only your feet split front to back instead of side to side)

50 Down Dog Shoulder Taps (just like the push-up shoulder taps, but hold the Down Dog position instead)

100 Russian Twists

50 Mountain Climbers

100 Bicycle Abs (remember that old tune?  “Savin’ the best for last”)

TIME!!!

 

You aren’t going to get the butt you want by sitting on the one you have

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