04/28/2020 COVID-19 WOD

Simple day for the start of our week. We’re focusing on lower half explosiveness and core today so let’s get after it!

Today’s exercises will take you through some wall running form drills in superset #1, you’ll get some quick feet in during superset #2 and then we will close out with a quick ab circuit. Some things to note - make sure you are taking a very short break (:10s max) between exercises in our superset number 1 and number 2. Between supersets, you’ll be allotted more time to rest and grab a quick drink. This workout should take no longer than :30mins of actual movements total.

Let’s go to work 💪

04-23-2020 WOD (1).jpg

What you’ll need for today’s workout:

  • Gym shoes

  • Water

  • No weight during the actual workout itself! Yay bodyweight!

  • EXTRAS:

    • Ladder or drawn out ladder on solid ground.

    • Minimal weight or mini band (5lbs MAX)

How to read my programs:

  1. Start with the warm up! All movements can be found on my Youtube channel.

  2. Supersets #1 and #2 are next! You’ll go do the three exercises in a row and following the order on the program until you have completed all rounds. Quick Hydration!

  3. Complete Superset #2 as you completed the first superset - completing three rounds of rotating through all the movements. Quick Hydration!

  4. Circuit. Today we knock out a core circuit where you’ll go for just under 5 mins straight without taking rest, focusing on our core!

  5. Extras are primarily for core stability and overall mobility. These exercises help with injury prevention and overall performance when it comes to being a well rounded, throwing sport athlete.

Live sessions are where it’s at! Things like the “Wall Drills” will be hard to know what to do unless you frequently come to live sessions or can phone a friend to help! I want to make these sessions EXTREMELY accessible so please do not be shy in showing up - even if it’s off camera :) Focusing on form right now while we’re all at home is what is most critical here.

Helping to spread the word to other organizations, parents, athletes, etc is what will help most in these tough times. Want to make sure all young ladies are ready to go and can prevent injury when entering back into the swing of things…pun intended 😉

If you missed this LIVE workout, sign up today to get into next week’s sessions on Tuesday and Thursdays starting at 4:00pm PST.

Alex BookerComment