05/28/2020 COVID-19 WOD

Today will be the LAST LIVE WORKOUT that I will be facilitating. I promise I want to continue but I’ll be honest, it’s getting HOT out here in Oakland, CA. I’ll still be writing workouts for you to follow along with in the weeks to come until we can get back out to a ball field but likely will just be posting a link to videos of how to perform each movement so you can follow along my programs accordingly.

If you have any questions about programs and these at home workouts, feel free to fill out the contact form!

Today’s workout should be some solid work especially if you’re completing it outdoors in the heat 🔥

05-28-2020 WOD.jpg

What you’ll need for today’s workout:

  • Gym shoes

  • Water

  • An amount of weight that you can row - needs to have a grip!

  • SPACE for your extras

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. This one’s on you! Knock out as many rounds as possible in a 7 minute time frame. You GOT THIS!

  5. Extras. 10-5-10’s are some of my favorite conditioning/agility based drills around. Here, you’ll run out 10 yards, touch the line, run back the direction you came 5 yards, touch the line, and finish through running another 10 yards back in the first direction you were headed in. The total distance if you’re looking at it from a set up perspective should be 15 yards total! These are a SPRINT. The faster you get them done, the more rest time you have. Should take you around 7 seconds max to finish 1 repetition. Get right back up on that line and go again after taking a 10 second break (should take you no more than 20 seconds in between reps including the time running). These are tough, keep working hard! They WILL help, I promise. Finish off with a hip flexor stretch which can be done while watching TV, lounging, etc but will be most effective right after your workout. 💪

This will be the LAST live workout that I will be leading until otherwise noted. Please continue to spread the word that this is a resource that is complimentary to ALL! Thanks for joining and continuing to support my business 💙

Alex BookerComment