These will be the Zoom WODS "Class WODS for the week with minimal Equipment"
if you are looking for some extra that involve more equipment then Look on the Extras Programming This programme is what I will be doing daily..
Try and make sure you have done a warm up before the ZOOM wods as we are only doing 30-40min sessions
Monday - Strength and Skill
Barbell option 3x12 Front Squats with 90s rest between each set
DB Option - 3x15 Goblet squats with a 5s pause every 5th rep 90s rest between each set
Pistol Practice - https://www.youtube.com/watch?v=KXrmpB-feZE
if you have pistols then 60s on 60s off x 5 rounds for max reps
10 min AMRAP
30 double unders
12 Jumping lunges
Tuesday - OTM Conditioning work "ZOOM session"
OTM x 21 mins
1) 20 DB snatches or plate GTOH
2) 12 Overhead lunges with DB or plate
3) 8 Devils press with plate or DB
Rest 4 minutes
60s on 60s off Burpees
x 3 rounds
For Max reps :)
Wednesday- Upper Body Focus " ZOOM session"
OTM x 9 mins
2) Reverse Plank
3) Handstand hold if poss if not 30s Overhead hold
OTM x 6 mins
1) Push press DB or Barbell 12 reps
2) Bent over Row 12 reps
3 min am rap
20 Press ups
20 DB hang clean and jerks OR plate
1 min rest
Thursday- Mobility and learning
Kelly starrett Mobility -
Friday- Interval Work "ZOOM session"
3 mins on - 1 min off x 4 rounds
21 lateral dumbell or barbell hops
15 Overhead squats
15 lateral jump squats
(pick up where you left off)
Saturday- Long Chipper