Friday, March 20, 2020

For Time:
5 Walkouts,    25 Lateral Jump Squats
10 Walkouts,  25 Lateral Jump Squats
15 Walkouts,  25 Lateral Jump Squats
20 Walkouts,  25 Lateral Jump Squats
25 Walkouts,  25 Lateral Jump Squats

Walkouts– https://youtu.be/3ABHyrPDgsU

Lateral Jump Squats are explosive Air Squat followed by a “two-foot” hop laterally, sideways, over a small object (3-6″ in height). The Air Squat and Lateral Hop are all one movement.

Scale the Lateral Jump Squat to Air Squat as needed.

Thursday, March 19, 2020

I believe the shutdowns will only last a few weeks and we as a Nation will turn this around! During that time we hope you will continue to call us home. We want to keep offering our services to you in 3 formats.
  1. I will continue to post workouts that can be done at home. I will be more in-depth with explanation and intention of the programming.
  2. I will be more active with social media post to help with knowledge, encouragement, advice on working out, diet and support.
  3. We would like to offer a little of our equipment for you to take home and utilize along with the programmed WOD’s. This will help you be able to scale each WOD to your abilities. I think it goes without saying but I’m going to say it anyway, that once we open back up we are going to need the equipment back! Please let me know if you are interested in borrowing a little equipment.
I encourage you to get some of the equipment and to continue your fitness journey with the posted home WOD’s and not loose your hard earned gains and momentum. Great time to work on a new push-up PR, improve your running time and/or motion, get better at jump rope, learn to stick a handstand or work on flexibility!
Let me know your thoughts or concerns. We are here to help and we still have our services to offer!

Thursday, March 19, 2020

5 rds. for time
 
  • 60 SU or 30 DU
  • 40 Alt. Lunge
  • 20 Push-up

3 min. Rest

5 rds. for time
  • 60 Lateral Hop
  • 40 Air Squat
  • 20 Sit-up

 

If you don’t have jump rope do step-up onto a chair or bench. Add weight for the Lunge and Air Squat if able.