• AP Coach

Monday 6.8.20 (At Home Workout)


Monday 7am Zoom Class Link: Hope to see you there!

https://us02web.zoom.us/j/76501373873?pwd=b3ozKzBSL0JaK2NMek15SzBFSXJrUT09

Meeting ID: 765 0137 3873 Password: 371775

Mob:

Deep Squat Breathing x60s

Wall Slides x10

EMOM x 9

Min 1: Side plank on hand x 30 s each side/Kneeling Side Plank On Hand x30s ea

Min 2: Wall walk/pike walk/inchworm walk x 3

Min 3: 5 each side reverse lunge with twist

Skill: Handstand Skill

Part 1:

EMOM x 6

Min 1: 45-60 s wall facing HS/ Pike hold hold/Inchworm Hold/High to Low Plank

Min 2: Rest

Part 2:

4 rounds: (10 min clock)

5-8 strict HSPU/Pike HSPU/DB 1 Arm Strict Press x8e/Tempo HR Pushups (313 x8)

Rest as Needed Btwn sets

WOD: 5 Rounds for Time

CrossFit

7 HSPU/Pike HSPU/HRPU

14 Am DB/KB Swing/Situps

21 Pistols/BW Rev Lunges

Fundamentals Version: 5 RFT

7 HRPU/Inc Pushups/Shoulder Taps

14 DB/KB Russian Swing/Alt BW V-Ups

21 BW Rev Lunges/Step-Ups

Cool Down:

Puppy Dog Stretch x60s

Thread the Needle x60s ea side

Modifications:

  1. HSPU - Pike HSPU - HRPU - Inc PU- Sh Taps

  2. AM KB/DB Swing - Russian DB/KB Swing - Situps - Alt BW V-Ups

  3. Pistols - Rev Lunges - Step-Ups

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