05/07/2020 COVID-19 WOD
Second workout of the week is coming at you! Today we work on some running form off the bat and focus on explosiveness.
Here, you’ll focus primarily on form and getting the most out of each movement. These movements are meant to help with your explosive power and fast twitch muscles, overall helping produce a more powerful swing once we’re back in action between those white chalk lines. Make sure you have plenty of room to move about today, you’re going to need it!
What you’ll need for today’s workout:
Gym shoes
Water
Space! You’ll need at least 10 yards of space (maybe less if you don’t have access to space - a hallway in the house should work perfectly fine but try to get outside to give you plenty of room to walk/run)
A heavier weight - approximately 10-30lbs. This is based on what you personally can carry so don’t feel pressured to get a heavier weight. Personally I’m going with a 15lb weight.
Remember, when grabbing weight, the heavier you go is not always an indication that you are gaining the most out of these lifts. I would rather you have perfect form than to have the most weight. Food for thought, it will impact you much greater if you are doing these movements correct (not just doing them as heavy as possible).
How to read my programs:
Start with the warm up! All movements can be found on my Youtube channel.
Superset #1 is 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!
Complete Superset #2 as you completed the first superset - completing three rounds of rotating through all the movements. Quick Hydration!
AMRAP. Today we only have a grueling 6 minutes of high powered movements. I shaved a minute off because I want you to focus on depth and proper form! Do these exercises quickly but NOT in a hurry.
Extras. Gassers for conditioning are never fun unless you are training for an upcoming season. Get outdoors and run around a bit! Also, get used to this shoulder work for extras - this is one thing you can do every day and you will be improving 💪
Join in during the live workouts to get the most out of these programs. You’ll feel the pace with my instruction and also you’ll start to feel some competition by working out in a group setting!
Please help to share and spread the word to other organizations, friends, and family. These workouts are free for the time being but I will need help keeping them up by growing in attendance. That’s where you come in! To keep them complimentary, please bring a friend. It means a lot to me and to the growth of this organization!
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.