We are keeping an eye on the weather and will keep you posted if any cancellations are necessary this week. If needed, you will find closure announcements HERE in Wodify and on our social media!
1. Movement Prep/Activation
Hip Halo Activation
-into-
8:00 AMRAP
30-second Air Bike
5 Russian Kettlebell Swings
5 PVC Around the Worlds (each direction)
3 Tempo Front Squat (empty bar)
2. Strength
10 sets
3 Tempo Front Squat (60-70%)
-rest 60-90 between sets-
3. Workout Prep
1 set:
5/4 Calorie Air Bike
5 Kettlebell Swings
*Tempo = 3 second negative and 1 second standing (contraction) portion
* Rest as needed between sets *
Freedom (RX’d)
5 Rounds
20/15 Calorie Air Bike
20 Kettlebell Swings (53/35)
Independence
5 Rounds
15/12 Calorie Air Bike
20 Kettlebell Swings (35/26)
Liberty
5 Rounds
12/10 Calorie Air Bike
12 Russian Kettlebell Swings (light)
-
Target time: 12-14 minutes
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
20x Shoo the Cat
1 Minute Couch Stretch
Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
8 sets
3 Tempo Front Squat (60-70%)
Tempo = 3 sec down/no pause/1 sec up/no pause (30X0)
-rest 60-90 between sets-