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07.22.2019

WARM-UP

1) 500m Row

2) Barbell Dead Bugs, 10 R/L

3) Barbell Hip Thrust, 10 reps w/3s pause

4) Front Squat Bar Warm-Up

- Frankenstein Squat, 10 reps

- Tempo FS (5s down), 8 reps

- 1 ¼ FS, 6 reps

ACTIVE MOBILITY A

1) Pec & Tricep Smash

2) Front Rack Stretch

STRENGTH: Front Squat, 10-minute EMOM, 3-5 reps @ 70-80%

ACTIVE MOBILITY B

1) High Glute & Hip Flexor Smash

2) Couch & Frog Stretch

WOD: Perform the following for time: 21 – 15 – 9 reps of ….

- Lateral Burpees Over Bar

- Thrusters (95/65)

COOL DOWN

1) 200m Recovery Walk following WOD

2) Core Work: Turkish Get-Up’s, accumulate 20 reps total (10 R/L)

3) Foam Roll (10 passes per area)

4) V Stretch, 2-3 minutes