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02.19.2019

WARM-UP

1) 400m Run/Jog

2) Tabata Low Bear Crawl (20s On/10s Off – 4X’s)

3) Barbell Warm-Up (5 reps each)

- Strict OH Press

- Push Press

- Tempo Front Squats

- 1 ¼ Front Squats

- Thrusters

4) PVC Pipe 1st Rib & Trap Mobilization

STRENGTH: 3 Push Press + 3 Front Squats + 3 Thrusters, 4 sets total

ACTIVE MOBILITY

1) Barbell Pec Smash w/Rear Delt Tack & Floss

2) Banded Front Rack Stretch

3) Double Lacrosse Ball Quad & IT Band Smash

4) Frog + Couch Stretch

WOD: Perform an 18-minute alternating EMOM with the following:

EVEN MIN: 30s ME reps, Handstand Push-Up’s + 30s ME reps, Box Jumps

ODD MIN: 30s ME reps, Push-Up’s + 30s ME reps, Box Jump Over’s

COOL DOWN

1) 100m Recovery Walk (immediately following WOD)

2) CORE WORK: Ring Support Alternating Knee Tucks, 6 R/L for 3-4 sets

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

4) STATIC STRETCH OF THE DAY: V Stretch, 2-minute relaxed hold