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01.10.2019

WARM-UP

1) Starfish Side Plank, 10s On/5s Off – 3X’s R/L

2) Barbell Front Squat & Clean Warm-Up (5 reps each)

- Hip Clean Jump – NO Shrug

- Hip Clean High Pull

- Strict Hip Muscle Clean

- Hip Muscle Clean

- Hip Power Clean into Front Squat

- Hip Clean + FS

- Front Squat with Full Grip (5s pause in bottom)

3) Barbell Pec Smash w/Rear Delt Tack Floss

4) Front Rack Stretch

STRENGTH: Front Squats, 3 reps @ 85% + Double KB Push Back Lunges, 6 R/L – AHAP, 5 sets total

ACTIVE MOBILITY

1) Hip Flexor & Glute Smash

2) Frog + Couch Stretch

3) Anterior Shin + Calf Smash

4) Banded Anterior Ankle Mob.

WOD: Perform a 12-minute EMOM with the following:

- 3 Squat Cleans (135/95)

- 6 Tall Box Jump’s (24/20”)

COOL DOWN

1) 100m Recovery Walk (immediately following WOD)

2) Core Work: KB Gauntlet Carry (60ft per carry on one side): OH Carry, Rack Carry, Farmer Carry, 3-4X’s R/L

3) Foam Roll (10 passes per area, starting with the back & working down to calf/shin)

4) Static Stretch of the Day: Pigeon Pose


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