Announcement

Fun Sock Friday - 050120

Posted by Max Lucas on May 01 2020 at 01:34PM PDT
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THEME OF THE WEEK: FIND THE FUN

Friday, May 1st 2020

STICKER SHEETS
Sticker sheets for this week (Week 2) are attached to Monday’s post. Today is a new day, focus on one thing at a time and get all of your stickers for 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
5 Rounds for Time:
3 wall walks
15 hand-release push-ups
20 burpees
30 sit-ups
20 jump squats

See the video below on how to scale wall walks (“scale” = make them easier).
You can do incline push-ups if hand-release ones are too difficult.
For this workout, go at a pace that allows you to work hard and stay moving, but not get out of breath. If you need to take short breaks that is ok, but try for 5-10 second breaks instead of longer ones. Breathe while you move, just like swimming.

COOLDOWN
Stretch for 10 minutes

HELPFUL LINKS
Wall Walk Demo + How to make it easier
https://www.youtube.com/watch?v=G0yV_TbsY5c

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

Incline Push-ups
https://www.youtube.com/watch?v=slkvBqMN1AM

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

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

Air Squats
To make it a jumping squat, jump after you squat. It doesn’t have to be as high as you can, your feet just need to leave the ground.
https://www.youtube.com/watch?v=rMvwVtlqjTE

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