Workout of the Day

Hi Upcountry family! Here are zoom meeting IDs for the next month. No need passcodes. Feel free to distribute to other members and please come when can! 

6 A.M. M-F Meeting ID: 980 882 726

7 A.M. SAT Meeting ID: 642 848 689

8 A.M. M – SAT Meeting ID: 644-561-822

4:30 P.M. M-F Meeting ID: 823-861-126

033020WOD

A. Two rounds of:

0:45 side plank

0:45 side plank

1:00 front plank

0:30 hollow hold

2:00 rest

B. Five rounds for reps (30 minutes)

0:30 High Knees

0:30 Rest

0:30 Chair Dips

0:30 Rest

0:30 Jumping Squats

0:30 Rest

0:30 Russian KBS

0:30 Rest

0:30 Lateral lunge steps

0:30 Rest

0:30 Plank up/ plank down

C. Cool down stretches 

032820 WOD

A. Run 400

Three rounds NFT:

5 wall squats (facing wall)

10 lunges (5/side)

15 jumping jacks

0:30 side plank (0:30 each side)

B. 5 Rounds For Max Reps: 

0:30 DB/KB Step-Ups 

0:30 Rest

0:30 Plank Shoulder Taps

0:30 Rest

0:30 Double-Unders (Sub High Knees) or double taps 

0:30 Rest

0:30 DB/KB Goblet Squat

0:30 Rest

0:30 V-Ups 

0:30 Rest

A. Warm-up: Run 400 meters

Then three rounds NFT:

10 PVC good mornings

8 pass throughs or arm circles

5 wall squats

B. Every 2 Minutes for 10 Minutes

20 Single Leg RDL (10 per side)

*Use DB, KB, or odd object for weight*

C. 5 Rounds For Time: 

10 Push-Ups 

20 DB/KB Row (10 Per Side)

30 Air Squats