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Death By Air Squats ( ...

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Death by Air Squats (with a twist)

This will be another fun challenge to do on ZOOM! Log onto our Zoom Classes @ 12 and 6pm for more detailed scaling, WOD breakdown and equipment subs! Here is the link to join into our Zoom Online classes: https://zoom.us/j/5119722721, ****PASSWORD: 12345****

Warm-Up

2 Rounds:
10 Cossack Squats
20 Hollow Rocks
10 Lateral Lunges
20 Superman Rocks

Then:
1:00 Pigeon Stretch /side
1:00 Couch Stretch/ side

Metcon

I am expecting this to be a long workout!
The key here is hitting full range of motion squats at the bottom and TOP!
We need FULL LOCKOUT AND GLUTE SQUEESE @ TOP!

Every rep needs to look like this: https://www.youtube.com/watch?v=a_fb6Kz7FQg

Death By Air Squats (with a twist) (AMRAP - Rounds and Reps)

With a continuously running clock perform:
5 Air Squat in the first 1 min,
10 Air Squats in the second 1 min
15 Air Squats in the third 1 min
20 Air Squats in the fourth 1 min
25 Air Squats in the fifth 1 Minute

(THEN) continue as a normal "Death by" rep count would be starting at 6 reps in the sixth 1 minute and for the remainder of the workout

6 Air Squats in the sixth 1 minute
7 Air Squats in the seventh 1 minute
8 Air Squats in the eighth 1 minute
...

Continue until you can no longer complete the number of reps prescribed in under a minute.

Score is the number of full rounds completed plus number of reps completed in the last round.

The first 5 minutes are designed to shorten this workout and make the first 5 minutes more entertaining. Instead of 1-5 reps it will be 5-25 reps for the first 5 minutes. Then normal 6+ will continue increasing by 1 rep until you can no longer complete the number of reps prescribed in under a minute.

Mobility

Metcon (No Measure)

One Mobility Drill!!!
Couch Stretch: 3 Minutes per side

Checkout this video for a few variations:
https://www.youtube.com/watch?v=TUK3N3cIPKc

Whiteboard:

Monday, May 04, 2020

Male Clients