Pic courtesy of Keepcalms.com


Joint Strike Athletes:  Due to gym closure due to safety steps related with COVIS-19 resistance, we are going to post WODs that can be done at the track, at a park, in your garage, out in front of your house.   Ideally, these WODs will utilize a single Dumbbell, a Kettle Bell, a jump rope, and a pull up bar (not all at the same time).  If these items are not available, we will offer alternatives.  IF you have to alter WODs due to limited equipment, that is fine.  The point is, stay active.  If you have questions or need advice, alternatives, support, etc… please post here or on our Facebook page and one of our staff will get back to you.  We love this community and will do everything in our control to help keep you fit.  We WILL get through this and you CAN stay active through it all.


Jog 30’ and back x3

High knees 30’

Butt kickers 30’

Side lunge 30’

Spiderman lunge 30’

Calf stretch while in downward dog – 20 stretches per side


20 Min AMRAP:

Run 200M

20 High Knees

Run 200M

20 Jumping Jacks

Run 200M

30 High Knees

Run 200M

30 Jumping Jacks


Add 10 reps to high knees and jumping jacks per round

Welcome to the “do at home” period of Joint Strike!  Yes, there are many changes happening on base and around the world, and we want to make sure we get the opportunity to give a product everyone can do either at home in the garage, at the base track, or at a park near them.  Today will be a straight cardio blast!  If you are able to use the base track, you can cut a lap in half for your 200M section.  If doing at home, figure out a 200M distance, or run for 30 seconds in on direction.  At the end of the 30 seconds, wherever you stop will be your turn-around pint for today’s runs.  If you can’t run outside, you will jog in place for a minute for every run.  With this being an AMRAP, no need to sprint, just keep yourself moving as long as possible. I would try to keep my rest to just the time it takes me to transition from one movement to the next.


Scaling options:

Run -> 250M Row/.4 Mile Assault Bike/150M Ski Erg

High knees -> no speed

Jumping Jacks -> Feet don’t leave the ground


Cool Down:

Calf stretch (use wall/fence/etc.. – 2 Min per side


Hurdler Stretch – 1 Min per side

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