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Cross Training Workout #6

Dynamic stretches and/or foam roller


Warm Up: 21-15-9

(Do 21 of each movement, then 15 of each, then 9 of each)

Burpee

Lunge

Push Up


Skill Practice: Bulgarian Split Squat 5x5 (5 sets of 5 splits squats on each leg)

(https://www.verywellfit.com/how-to-do-a-bulgarian-split-squat-4589307)


Work Out: 12 Days of Quarantine- 20 minute AMRAP

Each round consists of doing all of these moves in the following pattern- do day 1, then do day 2 and the day 1, do day 3, then 2, then 1.  Then do day 4, 3, 2, 1… then 5, 4, 3, 2, 1...continue until doing day 12, 11, 10… to 1.  If you are doing this correctly you will only do Day 12 once, and you will day 1 12 times.


Day 1: 1 Hollow Rock

Day 2: 2 Burpees

Day 3: 3 Push ups

Day 4: 4 Squats

Day 5: Dips

Day 6: 6 Supermans

Day 7: 7 Crab Walks

Day 8: 8 Lunges

Day 9: 9 Sit Ups

Day 10: 10 Mountain Climbers

Day 11: 11 Jumping Jacks

Day 12: 12 Flutter Kicks



Extra Challenge:  Complete a 4 minute tabata holding a plank during each of the 20 second intervals of work.  This plank can rotate between elbows, push up position and side. A tabata is 20 seconds of work, 10 seconds of rest, repeated 8 times for a total of 4 minutes.  (This can be done with a timer or you can find many “tabata” songs on various music apps that count the 8 rounds for you.)



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