Announcement

Workout of the Day - 041720

Posted by Max Lucas on Apr 17 2020 at 12:54PM PDT
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TAKE ONE THING AT A TIME, AND DO THE WORK TODAY.

Friday, April 17th 2020

Today is FUN SOCK FRIDAY! Wear your fun socks today!

WARMUP
Team dryland warm-up, about 10 each

  • Calf stretch
  • Knee hug
  • Quad stretch
  • Single leg RDL
  • Frankensteins
  • Open the gates
  • Close the gates
  • Lunge and reach
  • Heel/toe stretch
  • Arm circles
  • Dynamic squat stretch
  • Horizontal arm circles

CONDITIONING
For time:
100 backpack ground to overhead
100 burpees
50 hand release push-ups
50 squat jumps

Keep a steady pace, try to stay moving the whole time. If you are getting out of breath to the point where you need to take a break, slow your pace down. Short breaks (10 seconds) are best.

ACCESSORY
100 flutter kicks (1,1)
100 sit-ups
100 flutter kicks (1,1)

(1,1) for flutter kicks means do 100 on each leg, which is 200 total.
Do 100 flutter kicks, rest as needed (no more than 2 minutes), then do 100 sit-ups. Try to do them in big sets 4×25, 5×20, 2×50, etc). Rest as needed between sets and after you do all 100. Then do the last 100 flutter kicks.

COOLDOWN
Stretch for 10 minutes

HELPFUL LINKS
Backpack Ground to Overhead
https://www.youtube.com/watch?v=hh5XqFE7AKo

Burpees
https://www.youtube.com/watch?v=TU8QYVW0gDU

Hand-Release Push-ups
https://www.youtube.com/watch?v=TZSgRu7-sCk

Squat Jumps
We’ve done these a lot so you should know how to do these

Flutter Kick Demo
https://www.youtube.com/watch?v=FlSyYb18ff8

Sit-Ups Demo
https://www.youtube.com/watch?v=HghGGudXuGM

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