• AP Coach

Monday 6.15.20 (At Home Workout)


Monday's 7am Zoom Class Link: See you There!

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

Meeting ID: 765 0137 3873 Password: 371775

Mob:

Pec Stretch x45s ea

Thread the needle x30s ea

5m AMRAP

Wall Walk/Pike Walk/Inchworm Walk x3

Spiderman w Reach x5e

Alt BW V-Ups x8e

Skill: Strength Circuit

4 rounds:

If you have a BB/DB/KB:

Floor press x 5 (kb or DB x 5 each arm)

KB triceps x 10-15

DB row / backpack row x 20

BW:

Pushups/Inc Pushups x8-10

Backpack Row x20

Plank x45-60s

Rest as Needed Btwn sets

WOD: 20m AMRAP

CrossFit

5 ring dips/chair dips

10 1 arm DB/KB push press (10e)/or 5 Wall/Pike Walks

15 T2B/Toe to KB/Toe to Pole

20 Burpees

Fundamentals:

10 Chair Dips/Inc Pushups

10 DB/KB Push Press (5e)

10 Toe to Pole/Knee Tucks

10 Squat Thrust or Mod Burp

Cool Down:

Prone Scorpion Hold x30-45s ea

Modifications:

  1. Dips - Chair Dips- HRPU - Inc PU

  2. DB/KB PP - Wall/Pike Walks/ Inchworm Walks

  3. T2B - T2KB - Toe to Pole - Knee Tuck

  4. Burpee - Squat Thrust - Mod Burp

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