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10.30.2018

WARM-UP

1) Dynamic Running Warm-Up (sprint based – do each for 50ft unless otherwise specified)

- High Knees/Butt Kicks

- Forward/Backward Skip

- High Skip/Speed Skip

- A Skip/B Skip

- Build-Up’s: 25-50-75-100% Change speed every 20ft – 3X’s

- Reaction Sprints: Start Lying down, sitting & facing backwards

- Inch Worm’s

- Spider to Perfect Stretch

- Leg Swings

2) Barbell Clean & OH Press Warm-Up (5 reps each)

- Clean Jump NO Shrug

- Strict Hip Clean High Pull + Hip Clean High Pull

- Strict Hip Muscle Clean + Hip Muscle Clean

- Hip Power Cleans

- Tempo Strict OH Press (5s up/2s lock-out/5s down)

- Hip Power Clean to Presses

3) Barbell Pec Smash with Rear Delt Tack & Floss

4) Banded Front Rack Stretch

STRENGTH: Hip Power Clean to OH Press, 10 reps + 100m Sprint + 100m Jog – 4 sets total

ACTIVE MOBILITY (90s per area)

1) T-Spine Extensions

2) Hollow Arch Hold + Lat Stretch

3) Hamstring Tack & Floss

4) Hamstring Stretch with Post

WOD: Perform the following pyramid for time:

  • Double Under’s, 100 - 75 – 50 – 25 reps

  • Chest to Bar Pull-Ups, 25 – 25 – 25 – 25 reps

COOL DOWN

1) 100m Walk

2) Foam Roll (10 passes per area)

3) Core Work: Weighted Get-Up’s, 10-12 reps x 3-4 sets (45/25)

4) Puppy Pose, 2-minutes