Our Recent Posts

Tags

No tags yet.

09.12.2019

WARM-UP

1) 500m Row

2) RKC Plank hold, 10s On/5s – 5X’s total

3) Single Leg PVC Pipe Hip Hinge, 5 reps R/L

4) Floating Deadlift @ 40-50%, 5 reps – 2X’s

5) Hamstring Tack & Floss

STRENGTH A: Deadlift, @ 50%, 20s On/20s Off – 8X’s

ACTIVE MOBILITY

1) High Glute Smash

2) Single Leg Hamstring Stretch

STRENGTH B: D Ball Gauntlet Carry (bear hug, one shoulder), 20s On/10s Off – 8X’s

ACTIVE MOBILITY

3) IT Band Smash w/Hard Foam Roller

4) Standing IT Band Stretch (foot on box)

WOD: Every 5-minutes for 4 rounds total, perform the following:

  • 250m Row

  • 10 Alternating KB Snatches (5 R/L, 53/35)

  • 10 One Arm KB Swings (5 R/L, 53/35)

  • 10 One Arm KB Thrusters (5 R/L, 53/35)

**REST with any time remaining in 5-minute interval

**SCORE is total rest time accumulated

COOL DOWN

1) 100-200m Recovery Walk

2) Core Work: 10 Hollow Rocks + 10 V tucks + 10 V Up’s, 3-4 sets

3) Foam Roll (10 passes per area)

4) V Stretch (2-3 minutes, relaxed hold)