Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Perform the following 6 Exercises for 20s each with 10s Rest for 6 Sets Total. Complete all 6 Sets before moving on to the next Exercise.
*Set Gym Boss or Interval App to: 20s Work, 10s Rest, 6 Sets, 30s Transition Time after completing each Circuit*
**Heart Rate Monitor Zone: Blue to Orange. Get the heart rate up during this time to an anaerobic zone (non-conversational intensity). Orange Zones are generally anaerobic zones. Blue Zone is an aerobic zone. Work in zones 4 & 5 for 10 minutes or more as tolerated**
*Connect your heart rate monitor to Coresync App for the workout or any workout>>> CORESYNC
If attending the LIVE Session, connect your heart rate monitor to the CoreSync app > click on workouts at the bottom > Click on LIVE > select class time and we will be able to see your heart rate, workout intensity and calories expended.
- KB Sumo High Pull: https://www.youtube.com/watch?v=V0qNjLHV3_c *Feet wider than Shoulder width with Toes out *Deadlift starts and ends on ground each Rep *Before lifting weight, make sure Shoulders are packed – teach to respect load *Eyes straight ahead *High Hips – Not a Squat *Flat Back *No forward Shin movement *Squeeze Butt *Bring Hands to approximately Shoulder height *Avoid the Shrug *Quality > Speed *Average weight for females is 25 lbs *Up Fast – 1 Count – Down Slow – 2 Counts *Bring Weight down first so Arms are Straight (1st count), then Hinge & Lower Weight (2nd count) *Inhale on the way down and exhale, with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up – Keep Belly in for added Stability
- Backwards Sprinter Lunge w. Knee Drive (3 Each Side): *Stand Tall > Lunge back with Left Leg > Bring Knee down (not back) to ground > While simultaneously raising Left Arm up, Right Arm back & Hinging from Hip > Step forward with Left Foot, drive Knee up to sky (1s Hold) > Bring Left Arm back & Right Arm forward > Repeat *Inhale on the way down and exhale, with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up – Keep Belly in for added Stability
- MB Slam/Weighted Wood Chop (high to low) w. Squat Thrust: *Start with Feet Hip width > Slam MB into ground/Wood chop > Squat Thrust > Explode back up > Repeat *Hands on Ground, MB hits Chest *Use bigger MBs *Lift Collar Bones 1” *Low Hands *Modify without Slam *Inhale on the way down and exhale, with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up – Keep Belly in for added Stability
- Cardio: Coach’s Choice- Goal is to get heart rate up as tolerated
- DB/KB/MB/Heavy Object Prone Stability Ball Bent Over Rows (Renegade Row If No Stability Ball) *Walk as far forward as possible over stability ball so feet still touch the ground *Wide feet *Lift Collar Bones 1” *Squeeze Shoulder Blades at end ROM of Row *Relax Upper Traps *Modify on Knees with Renegade Rows or go Wider Feet & Lighter Weight *Draw the belly in toward the spine the whole time. Inhale on the LOAD/PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
- MB/DB/KB/Weighted Object Squat Press: *Feet shoulder width-0 feel little toes and outer foot *Get Low with Squat *Hinge from Hip and lower into squat *Lift Collar Bones 1” *Inhale on the way down and exhale, with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up – Keep Belly in for added Stability
Finisher: 3 Cone/Markers Agility Reaction Drill: 20s x 10s x 6 Sets
*Space 3 Cones/Markers about 2 yards apart in a line *Coach calls out the Cone/Marker to Run to (1,2,3) *Run, Lateral Shuffle, whatever you want to do, but the Goal is Speed *Modify with easy Walk/Jog *Breathe rhythmically
I hope that you get a chance to give this workout a try soon.
Remember that I’m only a call or email away to assist you in all things health & fitness. If you are not yet one of my prized clients apply as soon as you can to schedule an interview for our new Coaching Program starting Monday!
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Your friend & coach,
Brien
Telephone: 650-654-4604
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