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04.19.2019

WARM-UP

1) Jumping & Landing Warm-Up (tuck jumps, broad jumps, squat jumps, box jumps & depth jumps)

2) Mini Band Glute Warm-Up

3) Front Squat Bar Warm-Up (10 reps each)

- Frankenstein Squats

- Tempo Front Squats (5s down)

- 1 ¼ Front Squats

4) Rear Delt & Lat Smash

STRENGTH: Front Squat, 1RM of the day

ACTIVE MOBILITY

1) Front Rack & Pec Stretch

2) High Glute & Hamstring Tack & Floss

3) Single Leg Hamstring & Calf Stretch

4) Plantar Surface Smash & Anterior Ankle Mobilization

WOD: Perform three rounds of the following 5-minute AMRAP with 2-minutes rest between rounds: - 20/15 Calories on Assault Bike or Ski Erg to buy in

Then AMRAP with time remaining…

- 8 Deadlifts (185/155)

- 8 Box Jumps (24/20”)

COOL DOWN

1) Recovery Walk, 100-200m following WOD

2) Core Work: Barbell Roll Outs, 8 reps for 3-4 sets

3) Foam Roll & Soft Tissue Work, 3-5 minutes

4) V Stretch