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Wednesday 01.13.2021

POSTED ON January 12, 2021

Wednesday | 01.13.2021

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**1. Movement Prep/Activation and Increasing Heart Rate**
Banded 7s
+
Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
 
-into-
5 min AMRAP
5 wallballs (breathe with each rep – cycle arms)
5 plank shoulder taps (each side)
5 floor plate press
 
**2. Workout Prep**
Give partners a few mins to practice each movement and work on transitions.
 
Workout: Baby Yoda
 
* Target time: 16-18 minutes
* Time cap: 25 minutes
 
Teams of 2
200 Wall Balls (20/14)
125 GHD Sit Ups (OR 175 Abmat Sit Ups)
75 Syncro Push Ups
* The Scaling aim is for athletes athletes to keep a high output of effort while getting a good 1:1 rest with partner.
* Scaling option 1 (Masters 45+)
Teams of 2
200 Wall Balls (14/10)
75 GHD Sit Ups (OR 125 Abmat sit ups)
75 Syncro Push Ups
 
* Scaling option 2
Teams of 2
150 Wall Balls (14/10)
125 Abmat Sit Ups
75 Syncro Push Press
 
* Individual Option
50 Wall Balls (20/14)
30 GHD’s
75 Push Ups
30 GHD’s
50 Wall Balls (20/14)
 
 
* Limited Equipment Option/ Large Class Option
No change in workout
 
Accessory:
 
3 sets
10 Dumbbell Bent Over Row
15 Glute Bridges

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