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01.18.2021

DAY 1

WARM-UP

1) 250m Row

2) Jump Rope Warm-Up

3) Back Squat Bar Warm-Up

4) High Glute Smash


STRENGTH: Back Squat, 1RM in 6-8 sets starting @ 50% for 5 reps


ACTIVE MOBILITY

1) Hip Flexor Smash

2) Frog & Couch Stretch

3) Calf Smash

4) Calf Stretch


WOD: Perform the following for total time; accumulate 300 reps total:

- 20s ME reps, Double Unders

- 10s, REST

- 20s ME reps, KB Rack Push Back Lunges (53/35)

- 10s, REST

- 20s ME reps, Sit-Ups

- 10s, REST


COOL DOWN

1) 200m Recovery Walk

2) V Stretch (2-3 minutes relaxed hold)

3) Extra Core: GHD Hamstring Curls, 10 reps x 3-4 sets

4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)

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