05/14/2020 COVID-19 WOD

PSA: WE WILL BE SHIFTING WORKOUT SESSION TIMES FROM OUR REGULAR SESSION OF 4:00-5:00PM TO 5:30-6:30PM ON TUESDAYS AND THURSDAYS STILL!

Once again, I want to announce that there will be no more workouts in the time slot from 4:00-5:00pm starting next week. This will be the last workout with the time slot being from 4:00-5:00pm. Please join my other group of athletes who have their session from 5:30-6:30pm on Tuesdays and Thursdays. It will be the same style workouts, just combining groups.

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What you’ll need for today’s workout:

  • Gym shoes

  • Water

  • A chair or box-like object that you can step up to

  • Heavier weight that you can grip (i.e. dumbbell, kettlebell, duffel bag with weight inside, gallon jug, bag of sand, etc)

  • Optional: a ladder

  • Optional: a 1-foot max hurdle or cone

How to read my programs:

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

  2. 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!

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

  4. AMRAP. As many rounds as possible means push yourself to get as MANY as you possibly can in the mere 6 minutes we have to complete these movements. Not a ton of movements this time so knock these out with great form and intensity!

  5. Extras. Pro agility shuttle should be done 6 times - 3 times starting to the right and the remaining starting to the left as your first directional move. Prone (facing down) Y should be done with gentle care and precision. This is not an exercise that is done for strength.

As a reminder, these sessions are open to ALL! So please invite friends and folks in your softball network. I am working hard by creating these programs and am only asking that you spread the word so that workouts remain a free service that I am providing. Thanks for understanding and supporting my business 🤗

If you missed this LIVE workout, sign up today to get into next week’s sessions on Tuesday and Thursdays starting at 5:30pm PST.

Alex BookerComment