Vastberaden Zoom programming week 8

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MONDAY

 

WARM UP

3 rounds

4 lizard to half split (each)

4 cossack squats (each)

*if easy get your arms in an overhead position

 

3 rounds 

5 single leg straddle leg lifts (each) Max hold on last rep

10 single leg hip bridges (each)

20 bottom hops

 

WORKOUT
“12.1”

7:00 amrap

burpees 

 

Fun fact:

Top score Scott panchik 161 burpees

COOLDOWN

Single leg stretch 1:00 (each)

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TUESDAY

 

WARMING UP

3 rounds

4 lizard to half split (each)

8 jumping split squat (each)

12 single leg hip bridge (each)

 

WORKOUT

For time

100 triple jumps
(cap 12)

 

FINISHER (if needed)

alt. tabata

single arm high plank

*RX+ = rest in high plank

COOLDOWN

Pigeon 1:00

 

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WEDNESDAY

 

WARM UP

3 rounds

4 negative push ups

8 towel or stick pass through

12 tuck crunches 

 

WORKOUT 

STRENGTH

3 x max strict HSPU / box HSPU / pike push-ups / push-ups

1 minutes rest between sets*

 

CORE CONDITIONING

3 rounds:

– 10 v-ups

– 10 hollow rocks

– 30s plank

– 30s side plank on each side

– 1:00 rest 

 

FINISHER

Gymnastic swimming

3 rounds

20-20-20-20

Rest 1:00

 

COOLDOWN

Seal pose 1:00

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THURSDAY

 

WARMING UP

2 rounds

80 high knees (right + left = 1)

40 arch reverse flys

 

2 rounds

10 lower trap raises

5 snow angel makers 

WORKOUT
5 rounds

20 push ups

40 russian twist (right + left =1)

60 mountain climbers 

COOLDOWN

Twisted cross 1:00

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FRIDAY

 

WARMING UP

3 rounds

:30 90 degree squat hold 

20 jumping squats

 

3 rounds 

:20 hollow hold

10 V-up or tuck crunches 

 

Collect 50 arch donkey kicks (25 each)

 

WORKOUT

15:00 for quality

20 hollow rocks

1:00 wall sit

:30 side plank (each) 

10 hip bridge hamstring pillow slides

COOLDOWN

twist 1:00

 

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SATURDAY

 

WARMING UP

20 double bottom burpees

 

3 sets 

:30 high plank

:30 single arm high plank (each)

:30 rest

*goal = unbroken set 

 

WORKOUT
10:00 amrap

10 burpees

1-2-3-4-5-6…. 

inch worms 

COOLDOWN

Lizard 1:00

 

 

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SUNDAY

 

WARMING UP

3 rounds

4 curtsy into cossack squats

8 bulg split squats each

12 alt. single leg v-ups (6 each)

 

Collect 50 Arch donkey kicks 

 

WORKOUT
8 rounds for time

8 triple jumps

16 spider hops

COOLDOWN

Single leg saddle 1:00 (each)