BBQ Hen – Academy of Self Protection

Unleash Your Potential with At this time’s GRIT WOD!

Able to push your limits and really feel the burn? At this time’s GRIT Exercise of the Day (WOD) on the Academy of Self Protection in Santa Clara is right here to problem you, enhance your power, increase your endurance, and construct a supportive neighborhood. This dynamic exercise caters to all health ranges, from newbies to superior athletes. Let’s dive in!

At this time’s GRIT WOD

BBQ Hen

Get able to energy via this high-energy circuit. Right here’s what as we speak’s WOD seems like:

1. 20 Overhead Strolling Lunges
   Have interaction your core and stabilize as you step ahead with a weight held overhead. Intention for good type: preserve your again straight and your knees aligned together with your toes.
2. 12 Indirect Crunches
   Goal your facet abs with these crunches. Mendacity in your facet, raise your torso in direction of your hips. Swap sides after 12 reps.
3. 12 Field Jumps
   Explosive energy is vital right here. Soar onto a sturdy field or platform, then step or soar again down. In case you’re new to this, begin with a decrease field peak.
4. 12 CSP (Cuban Shoulder Press)
   This train works on shoulder mobility and power. With gentle weights, carry out a shoulder press with a slight rotation, protecting management via the motion.
5. 12 Head Kicks
   Incorporate some martial arts aptitude with head kicks. Concentrate on flexibility and management. In case you’re a newbie, carry out knee strikes as a substitute.
6. 12 Kettlebell Snatches
   A full-body transfer that mixes power and coordination. Swing the kettlebell from between your legs to overhead in a single fluid movement.
7. 8 Suitcase Deadlifts (Heavy)
   Seize a heavy dumbbell or kettlebell. Retaining your again straight, raise the burden as if choosing up a suitcase. Repeat 8 instances, focusing in your type.
8. Repeat x4
   Full 4 rounds of those workout routines for a full exercise.

Modifications and Options

• Overhead Strolling Lunges: Use physique weight when you’re simply beginning.
• Field Jumps: Step-ups are an excellent various.
• CSP: Use lighter weights or simply your physique weight if wanted.
• Kettlebell Snatches: Substitute with dumbbell snatches.
• Suitcase Deadlifts: Use a lighter weight or carry out conventional deadlifts.

Maximizing Your Exercise

1. Heat-Up: Spend a minimum of 5-10 minutes warming up your physique. Soar rope, jog, or do dynamic stretches to get your blood flowing.
2. Concentrate on Kind: Correct type prevents harm and ensures you’re working the suitable muscular tissues.
3. Keep Hydrated: Drink water earlier than, throughout, and after your exercise.
4. Cool Down: Finish with stretching to enhance flexibility and support in restoration.

Share Your Progress

We love seeing your arduous work! Share your progress and experiences on social media. Tag us and use the hashtag #GRITWOD. Let’s construct this neighborhood collectively and encourage one another to maintain pushing ahead.

Able to Be a part of Us?

Are you able to take the following step in your health journey? Join a free trial class on the Academy of Self Protection. Go to our web site for extra info on our GRIT program, upcoming occasions, and particular applications.

Begin your health journey with us as we speak. Be a part of our neighborhood, problem your self, and see the outcomes you’ve been dreaming of. Join a free trial class on the Academy of Self Protection!