4.13.2020
Zoom today – 7am, 9:30am & noon

Skill Work
Home gym – 3 minute Double Under Practice
EFW – 4 x 20 penguin jumps, 4 x 20 DU stick Drill

Everyone:
10 minute WOrk on:
handstand hold, handstand walk, Headstands- Choose appropriate to your skill level and your workout space

Support Your Local Box Workout 2 (Time)
For time:

100 double-unders
21 burpees
75 double-unders
15 burpees
50 double-unders
9 burpees

Time cap: 15 minutes

Metcon (Time)
Support your local box 2
50 Jumping jacks
21 burpees
35 Jumping Jacks
15 burpees
20 Jumping jacks
9 burpees
15 minute cap
10,000 rep challenge (AMRAP – Reps)
First person to hit 10,000 reps wins!
1000 reps of the following 10 exercises. You can partition however you like! We will have 1 RX and 1 Scaled winner 🙂
Use the comment field to track your breakdown each time you update your total reps.
YES!!
1. Squats
2. Lunges
3. Push Ups
4. Sit Ups
5. Burpees
6. Mountain Climbers (rx – is knees touching tricep))
7. Jumping Jacks
8. Calf Raises against the wall
9. Hollow Rocks
10. Supermans
100 Minute Challenge (Time)
Accumulate 10 minutes of each of the following 10 exercises as quickly as possible.
1) L-sit
2) Plank
3) Stiff leg bridge
4) Single leg bridge (5min ea side)
5) Low push up plank 1 to 2 " above floor
6) Bottom of squat
7) Single leg tip toe (5min ea side)
8) Handstand hold
9) Side plank (5min ea side)
10) Hinge Reach