Sunday Active Recovery WOD
It’s that time of the week! We found a great 30 minute yoga routine specifically designed for beginners. Let’s use this day to help ourselves recover from a tough week of training. As always, enjoy your Sunday and we’ll have another workout posted tomorrow.
30-35 Minutes For Max Distance:
Run, Row, Bike or Swim
If you ran for 30 minutes last week and you felt good then up that time domain by 5 minutes. Depending on how thrashed you are from the week will dictate intensity. Listen to your body!
-OR-
Explore Hiking Trail
Each Saturday during this “quarantine” we encourage everyone to go out and express your fitness in ways other than just a workout. Get out there and have some fun.
“Contagion”
7 Rounds:
1 Minute – Burpee box jumps
1 Minute – Russian twist
1 Minute rest
Score = Total reps
“Run From the Rona”
10 Rounds:
:90 Seconds easy run
:60 Seconds moderate run
:30 Seconds hard run
4 Rounds: Not For Time
6-10 Tempo Push-ups 3333
6-10 Tempo bulgarian split squats 3333
60 Seconds flutter kicks/scissor kicks
Notes:
The tempo for the push-ups and split squats is a 3 second hold at the top, a 3 second descent, a 3 second hold at the bottom, and then a 3 second ascent.
“Netflix & Lysol”
4 Minute AMRAP:
BUY IN – 200 Single unders
20 Ground to overhead
10 Strict pull-ups
Rest 4 Minutes
4 Minute AMRAP:
BUY IN – 100 Double unders
20 Ground to overhead
10 Strict pull-ups
Rest 4 Minutes
4 Minute AMRAP:
BUY IN – 50 Triple Unders
20 Ground to overhead
10 Strict pull-ups
Rest 4 Minutes
Notes:
Modify the jump rope to allow you to complete each buy-in within 90 seconds. Start each AMRAP where you left off on your last AMRAP.
“Outbreak”
4 Rounds:
400 Meter run
30 Weighted squats
15 HSPU
Sunday Active Recovery WOD
This is the perfect day to recover through some quality stretching. Follow along with my recommended video or make up your own routine based on how you’re feeling. Just remember the benefits are HUGE. Decreases muscle stiffness and increases range of motion, helps reduce or manage stress, and promotes circulation just to name a few. Enjoy your Sunday and we’ll have another workout video ready for you tomorrow at 5pm.
