Workout of the Day

Home WOD 24.03.2020

Warm Up:
3 Rounds of:
20 Alternating Lunges
15 Sit Ups
20 Right Arm Shoulder Circles (10 forward/back)
20 Left Arm Shoulder Circles (10 forward/back)

Movement Tekkers & Practice
(check out our YouTube channel for all exercise demo’s)

3 Rounds for Max Reps of:
2 Minutes of Pikes or Handstand Push Ups
2 Minutes of V-Sits
2 Minutes of Alternating Jumping Lunges

* HSPU can be Strict or Kipping, instead ab-mat use cushions to reduce range of motion
* Pikes can be on Knees or Feet, use the sofa or the stairs instead of a box
* Modify V-Sit movement as shown on video demo, or switch to Sit Ups]
* Scale Jumping Lunges to regular forward stepping alternating lunges
* If you are unable to lunge perform Air Squats instead

For the following three movements, if you don’t have DB’s or KB’s, Bags for Life (or regular shopping bags) can be used as an alternative.

Bent Over Reverse Fly 3 x 15-20 Reps
Forward Raise 3 x 15-20 Reps
Bicep Curls 3 x 15-20 Reps

Triceps Dips 3 x 15-20 Reps (use a chair or stairs)
Plank: Accumulate 5 Minutes of total holding (stop clock when resting)
Arch Hold: 30 Seconds On, 30 Seconds Off x 5

Running WOD:
Run Hard for 2 Minutes
Walk for 3 Minutes
x 6

Check out the video below for a full Whiteboard Brief!

Book into a class

We are now using TeamUp for booking into classes

You can get the app from the App Store or Google Play or you can use the Booking Page page to login to TeamUp