(910) 612-2203

HOMESCHOOL WOD #17 (4/13/20)

by | Apr 13, 2020 | Workout of the Day |

LIVE ON FACEBOOK TODAY at 5pm w/ CASEY.

MARK YOUR CALENDARS FOR FRIDAY 12 NOON for a SPECIAL LIVE WOD w/ COACH K from Colorado!

Check in with us LIVE ON FACEBOOK at 5pm for HIIT with Casey:

HIIT: 30 seconds of work, 10 seconds rest x 5 rounds per exercise 

part 1: lower body
1. narrow squat + wide squat (jump or static)
2. curtsy lunge + sumo squat
3. reverse lunge with leg lift
part 2: upper body
1. caterpillar push-up
2. dips
3. push up, side step, push up, mountain climbers x4
part 3: core
1. plank: knee to outside elbow + knee to inside elbow, then switch
2. V ups
3. Alternating single arm toe touches

Option 2 for your WOD is SYLB WOD #2:

  • For Time
  • 100 Double-Unders
  • 21 Burpees
  • 75 Double-Unders
  • 15 Burpees
  • 50 Double-Unders
  • 9 Burpees
  • Time Cap: 15 minutes

The sequence for this workout is 100 Double-Unders followed by 21 Burpees, then 75 Double-Unders followed by 15 Burpees, and finally, 50 Double-Unders followed by 9 Burpees.

For both movements, choose a modification that allows you to execute the range of motion that meets your skill level for the duration of the workout.

Score is the total time it takes to complete the entire workout or the total number of repetitions completed before the 15-minute time cap.

Movement Standards

Double-Under: In the Double-Under, the jump rope spins forward and passes under the feet twice for each jump. Similarly, in a Single-Under, the rope passes under the feet once per jump. Single-Unders, Jumping Jacks, and jumping in place are recommended scaling options if you don’t have Double-Unders or a jump rope.

Burpee: Start each rep of the Burpee standing tall. At the top of the movement, your hips and knees should be fully extended. Chest and thighs should touch the ground in the bottom position.

Scaling

For Time
50 Jumping Jacks
15 Burpees
35 Jumping Jacks
12 Burpees
20 Jumping Jacks
9 Burpees

Check in with us LIVE ON FACEBOOK at 5pm for HIIT with Casey:

HIIT: 30 seconds of work, 10 seconds rest x 5 rounds per exercise 

part 1: lower body
1. narrow squat + wide squat (jump or static)
2. curtsy lunge + sumo squat
3. reverse lunge with leg lift
part 2: upper body
1. caterpillar push-up
2. dips
3. push up, side step, push up, mountain climbers x4
part 3: core
1. plank: knee to outside elbow + knee to inside elbow, then switch
2. V ups
3. Alternating single arm toe touches

Option 2 for your WOD is SYLB WOD #2:

  • For Time
  • 100 Double-Unders
  • 21 Burpees
  • 75 Double-Unders
  • 15 Burpees
  • 50 Double-Unders
  • 9 Burpees
  • Time Cap: 15 minutes

The sequence for this workout is 100 Double-Unders followed by 21 Burpees, then 75 Double-Unders followed by 15 Burpees, and finally, 50 Double-Unders followed by 9 Burpees.

For both movements, choose a modification that allows you to execute the range of motion that meets your skill level for the duration of the workout.

Score is the total time it takes to complete the entire workout or the total number of repetitions completed before the 15-minute time cap.

Movement Standards

Double-Under: In the Double-Under, the jump rope spins forward and passes under the feet twice for each jump. Similarly, in a Single-Under, the rope passes under the feet once per jump. Single-Unders, Jumping Jacks, and jumping in place are recommended scaling options if you don’t have Double-Unders or a jump rope.

Burpee: Start each rep of the Burpee standing tall. At the top of the movement, your hips and knees should be fully extended. Chest and thighs should touch the ground in the bottom position.

Scaling

For Time
50 Jumping Jacks
15 Burpees
35 Jumping Jacks
12 Burpees
20 Jumping Jacks
9 Burpees

Check in with us LIVE ON FACEBOOK at 5pm for HIIT with Casey:

HIIT: 30 seconds of work, 10 seconds rest x 5 rounds per exercise 

part 1: lower body
1. narrow squat + wide squat (jump or static)
2. curtsy lunge + sumo squat
3. reverse lunge with leg lift
part 2: upper body
1. caterpillar push-up
2. dips
3. push up, side step, push up, mountain climbers x4
part 3: core
1. plank: knee to outside elbow + knee to inside elbow, then switch
2. V ups
3. Alternating single arm toe touches

Option 2 for your WOD is SYLB WOD #2:

  • For Time
  • 100 Double-Unders
  • 21 Burpees
  • 75 Double-Unders
  • 15 Burpees
  • 50 Double-Unders
  • 9 Burpees
  • Time Cap: 15 minutes

The sequence for this workout is 100 Double-Unders followed by 21 Burpees, then 75 Double-Unders followed by 15 Burpees, and finally, 50 Double-Unders followed by 9 Burpees.

For both movements, choose a modification that allows you to execute the range of motion that meets your skill level for the duration of the workout.

Score is the total time it takes to complete the entire workout or the total number of repetitions completed before the 15-minute time cap.

Movement Standards

Double-Under: In the Double-Under, the jump rope spins forward and passes under the feet twice for each jump. Similarly, in a Single-Under, the rope passes under the feet once per jump. Single-Unders, Jumping Jacks, and jumping in place are recommended scaling options if you don’t have Double-Unders or a jump rope.

Burpee: Start each rep of the Burpee standing tall. At the top of the movement, your hips and knees should be fully extended. Chest and thighs should touch the ground in the bottom position.

Scaling

For Time
50 Jumping Jacks
15 Burpees
35 Jumping Jacks
12 Burpees
20 Jumping Jacks
9 Burpees