Join Zoom Meeting for 9am LIVE for a quick warm-up and some motivation before we attack this workout!
https://us04web.zoom.us/j/287746013?pwd=RXR0REZ6cGhwQmZJWDEzVWxCMlNnQT09
Meeting ID: 287 746 013
Password: 688243

WARM UP

5 Min- max rounds 
20 sec High Knees
10 Shoulder Taps in Plank
10 sec Hollow Holds
6 Spiderman
20 Jump Jacks or 100m Run


Workout

2 Turkish Get ups (1 each side)
4 Reverse Burpees
8 Bupees
16 Air Squats
8 Rounds

Turkish Get up example- https://www.youtube.com/watch?reload=9&v=tJIXfjOAsgI
Reverse Burpee example- https://www.youtube.com/watch?v=Pr6u1DINwYU


Join Zoom Meeting for 12pm LIVE
https://us04web.zoom.us/j/964609105?pwd=TXRSZjBOVklYdjUwVDNoWlVFSXNiUT09

Meeting ID: 964 609 105
Password: 011025

Join Zoom Meeting for 5pm LIVE
https://us04web.zoom.us/j/120857032?pwd=emFZOEtYSHlsd1dqVnhXdlYwdzVrdz09

Meeting ID: 120 857 032
Password: 599346


Workout


10-20-30-40-50
Single ARM KB or DB Snatch after each set
50 Jumps over the KB or DB 


Core Workout 


:30 Side Plank 
:30 Sidle Plank 
:30 Glute Bridge Hold 
:30 Sit ups
5 Rounds  


Endurance Workout


800 M Run = Work to Rest (so rest as long as it took you to run) 
5 Rounds 
*Thursday will be our longer endurance day. 


Gymnastics Workout 


Pistols will be our movement today 

8 Candle Stick Rolls- https://www.youtube.com/watch?v=WXoNNx-uOtU
10 Single Leg Squats (to Chair or Box) (5 each leg) 
8 Pistols (4 each leg) 
5-7 Rounds For Quality 

Quality reps at home can be hard to do.  Check out our youtube video HERE for a tutorial on the movements and how to modify them.  This is a great time to focus on form, technique and body weight movements! 


Join Zoom Meeting for 12pm LIVE
https://us04web.zoom.us/j/964609105?pwd=TXRSZjBOVklYdjUwVDNoWlVFSXNiUT09

Meeting ID: 964 609 105
Password: 011025

Join Zoom Meeting for 5pm LIVE
https://us04web.zoom.us/j/120857032?pwd=emFZOEtYSHlsd1dqVnhXdlYwdzVrdz09

Meeting ID: 120 857 032
Password: 599346


Workout


12 Rounds 
20 Double Unders (or Double Jumps) 
15 Sit ups
10 X – See below for rotating movement 

Round 1/4/7/10- DB/KB Suitcase Deadlift (5 each side)  
Round 2/5/8/11- DB/KB Bentover Row 
Round 3/6/9/12- DB/KB Hang Clean and Jerk 


CORE Workout


10 Straddle ups https://www.youtube.com/watch?v=zMFu_Qodz7A
10 Hollow Rocks 
10 Supermans 
Rest 1:00 
5 Rounds 
**Add 1 rep each round 


Join Zoom Meeting for 12pm LIVE
https://us04web.zoom.us/j/964609105?pwd=TXRSZjBOVklYdjUwVDNoWlVFSXNiUT09

Meeting ID: 964 609 105
Password: 011025

Join Zoom Meeting for 5pm LIVE
https://us04web.zoom.us/j/120857032?pwd=emFZOEtYSHlsd1dqVnhXdlYwdzVrdz09

Meeting ID: 120 857 032
Password: 599346


Warm up 


20 Jumping Jacks 
10 Perfect Lunges (video) 
10 Opposite hand opposite foot tap (from standing) 
10 Opposite hand opposite foot tap (from Pike Position) 
5 Straight leg inch worms 
3 Rounds (for quality) 


Workout


50 Sprawls (no Push up Burpee) 
50 Air Squats
50 Russian Swings 
50 Walk Lunges 

Rest 2 minutes 

40 Sprawls 
40 Air Squats 
40 Russian Swings 
40 Walking Lunges 

Rest 2 minutes 

30 Sprawls 
30 Air Squats 
30 Russian swings 
30 Walking Lunges 

**25 min Cap 


Endurance Workout 


400 M Run 
1:00 High Plank (recover) 
1:00 Rest 
4 Rounds 

Directly into 

200 M Run 
:30 High Plank (recover)
:30 Rest 
4 Rounds 

**Tuesday will be our endurance day where we mix in some other type of movement to the mix. 


Join Zoom Meeting for 12pm LIVE
https://us04web.zoom.us/j/964609105?pwd=TXRSZjBOVklYdjUwVDNoWlVFSXNiUT09

Meeting ID: 964 609 105
Password: 011025

Join Zoom Meeting for 5pm LIVE
https://us04web.zoom.us/j/120857032?pwd=emFZOEtYSHlsd1dqVnhXdlYwdzVrdz09

Meeting ID: 120 857 032
Password: 599346


Warm up 


3-4 Rounds:
10 Alternating Spider Man walks (or in place) 
10 Alternating Prone Scorpions https://www.youtube.com/watch?v=HkbM4TrIn3Y
10 Boot Straps  https://www.youtube.com/watch?v=zTpIaHQgIi8
10 Jumping Air Squats


Workout 


AMRAP 8 Minutes:
1:00 Run, bike, row, jumping jacks, mountain climbers, whatever works 
5 Single Arm Thrusters (5 on each arm) 
10 V-Ups or Tuck Ups
15 Hand Release Push ups 
20 Russian Twists (with or without weight)
3 Rounds with a 3 minutes rest between each round. 

Score Total Reps! (The 1:00 cardio piece does not count as a rep) 

**Focus on recovery during your rest, work to 2+ rounds during each
Pick up where you left off after your 3:00 rest

8 minute AMRAP



CORE Workout 


:20 Flutter Kick 
:20 Tuck up 
:20 Rest 
7 Rounds 

**A Classic core workout that most IA athletes are familiar with.  A great time to get really good at this one! 


No live workouts today! We will see you live on Zoom tomorrow at 12pm and 6pm (Zoom and Instagram Live)


Endurance


200 m Sprint 
Rest 2:00 
8 Rounds 


Gymnastics 


:10 Hold 
:30 Max Pull ups (any way) 
:10 90 degree hold 
Rest 2 minutes 
6 Rounds


LIVE at 9AM ONLY on Zoom with Geo


Join Zoom Meeting
https://zoom.us/j/143972790
Meeting ID: 143 972 790


At Home workout No Equipment- Video Demo


Every 2 minutes for 16 minutes 
200 M Run 
10 High Plank Rows 
10 Box or Chair Dips 
*rest with remaining time


At Home Workout 1 DB or KB- Video Demo


6 Right arm Rows 
8 Right arm Presses
10 Right arm KB Swings 

200 m run

6 Left arm Rows 
8 Left arm Presses
10 Left arm KB Swings 
6 Rounds  


We will have live workouts today at 6am, 12pm, and 5pm! Join Kelsea at 6am or 5pm on Zoom (links below) or Instagram Live or join Geo at 12pm on Zoom! Can’t wait to see you there!


Join Zoom 6am Live Workout with Kelsea
https://zoom.us/j/957696364pwd=WmdiTXdPWDkyRElnWVNPelZ0am1GQT09
Meeting ID: 957 696 364
Password: 800078


Join Zoom 12pm Live Workout with Geo
https://zoom.us/j/964609105?pwd=TXRSZjBOVklYdjUwVDNoWlVFSXNiUT09
Meeting ID: 964 609 105
Password: 011025


Join Zoom 5pm Live Workout with Kelsea
https://zoom.us/j/120857032?pwd=emFZOEtYSHlsd1dqVnhXdlYwdzVrdz09
Meeting ID: 120 857 032
Password: 599346


AHW (no equip) 


1 of Each, 2 of Each, 3 of Each- Climb the ladder for 15 minutes 
Jumping Air Squat 
Sit up
1 Legged RDL (no weight or weight) 


AHW


1 of Each, 2 of Each, 3 of Each- Climb the ladder for 15 minutes 
Jumping Air Squat 
Sit up 
Sumo Deadlight High Pull 


CORE WOD


1 Minute on 1 minute off for 12 minutes 
:20 Super Man Hold 
:20 Low Plank 
Max Slider Pike Press 


No live workouts today. Join us tomorrow (Friday) for a 6am or 5pm live workout on Zoom and Instagram live! The link will be listed here tomorrow.

Starting tomorrow, we will be turning our 12pm zoom calls into a third live workout. Join Kelsea at 6am or 5pm on Zoom or Instagram Live or join Geo at 12pm on Zoom for a live workout!

Appreciate you all!


Endurance


1 Mile Run 
Rest 5 Minutes 
1 Mile Run 
Score = Total Time 


Gymnastics


:20 on :10 off Inch worm Version 2-
 https://www.youtube.com/watch?v=q6UIjgzLedU
Handstand, Headstand or Modified Hold Pike Push ups 
Crab Walk HOLD-
 https://www.youtube.com/watch?v=Xwcbm93mM-o
1:00 Rest 

5 Rounds