Alright boys – we are done with our midway benchmark retest and back to training. Keep the consistency and focus on moving well.
Leaderboard will be updated and emailed out later tonight!
Today, I just included links to the movements we haven’t had a lot instead of a full video. That said, if you have any questions, please let me know!
7 minutes of Quality
10 Air Squats
10 DB Deadlifts (https://youtu.be/DHWlexYAfJM)
10 Walking Lunges
10 Seated DB Strict Presses (https://youtu.be/0x3tDq3iwJE)
Air squats – as always, squat to a chair if you need to.
DB deadlifts – you can do these with one arm if you need, but choose something with a little weight.
Walking lunges – the important part here is getting your knee to the ground and keeping your front knee over the heal. If you need to use a chair or something to assist you getting up and down, that’s fine!
WORKOUT OF THE DAY (WOD)
This workout is a little bit longer than some of our other ones. It’s an awesome full body workout that hits, quads, glutes, shoulders, abs, and hammies. Simply complete as many rounds in 12 minutes of the following:
10 DB Thrusters (https://youtu.be/if3gkSXvfcc)
15 Deadbugs (https://youtu.be/Sp6BenumPV4)
15 Push Ups
10 DB Power Snatches (https://youtu.be/LjLAZNi3Im8)
DB Thrusters – use only one arm if you need and certainly squat to a chair if needed. Try and find something that’s at least 20 lbs if you can!
Deadbugs – these will be HARD! And that’s ok. If it takes you a while, don’t be discouraged. Try and control these and take them a little slower.
Push ups – you guys know these by now and my one armed guys, scale against a wall.
DB Power Snatches – we worked these at the gym saturday. Think wide stance. Butt down. FLAT BACK. And pop those hips by driving through heels and squeezing your butt.
- Upper pec stretch for 1 minute ea side (https://youtu.be/0IrDg2Etde8)
- Standing forward bend for 3 min (https://youtu.be/8v2CdVFcNoI)