Tuesday January 24, 2023

“You need to be dedicated to your workout, whatever you choose.” -Tracy Anderson 

Warm Up: 
1 set:
100-m jog
10 alternating Samson stretches
10 alternating soldier kicks
10 alternating plank reach-throughs
10 alternating Spiderman stretches

1 set:
100-m jog
20 double knee tucks in a plank
10 skips for height
10 skips for distance
20 mountain climbers

1 set:
100-m jog
10 up-downs
10 broad jumps
100-m jog backward
10 broad jumps
10 up-downs
100-m jog

Specific Warm-Up:
1 set:
20 walking lunges
:30 Assault bike

1 set:
20 jumping lunges
:30 Assault bike

1 set:
20 box step-ups (workout height)
:30 Assault bike

WOD:
4 rounds for reps:
1:00 max box step-ups (20/24 in)
1:00 max calorie assault bike
– Rest 1:00 between rounds

Intermediate: 
Same as Rx

Beginner:
4 rounds for reps:
1:00 max box step-ups (12/20 in)
1:00 max calorie assault bike
– Rest 1:00 between rounds

HOME WOD: 
4 rounds for reps:
1:00 max step-ups (knee height)
1:00 max jumping air squats
– Rest 1:00 between rounds

Movement scaling options:
Box step ups: Height
Assault bike: Echo bike, C2 bike, jumping lunges, row, ski

Limited equipment option:
4 rounds for reps:
1:00 max box step-ups (20/24 in)
1:00 max jumping lunges
– Rest 1:00 between rounds.

Post-Workout Skill Work: 
3 sets:
25 weighted GHD hip extensions