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09.20.2019

WARM-UP

1) 500m Row

2) Barbell Wide Stance Good Morning’s, 10 reps

3) Single-Leg RDL’s, 5 reps R/L

4) Clean Bar Warm-Up

5) Hamstring Smash

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

ACTIVE MOBILITY

1) High Glute Smash

2) Banded Single-Leg Hamstring Stretch

STRENGTH B: Rear Elevated Split Squat, 20s On/10s Off, 4 consecutive rounds on each side (bodyweight only)

ACTIVE MOBILITY

3) Lat Smash & T-Spine Extensions

4) Couch Stretch

WOD: Using a partner, perform the following using a 20-minute running clock:

  • Buy-in with a 2000m Row; partners switch every 500m

  • Using the time remaining, AMRAP the following with your partner; only 1 partner works at a time, the other partner RESTS:

  • 3 C2B Pull-Ups

  • 6 Hang Squat Cleans (125/85)

  • 9 Ring Push-Ups

COOL DOWN

1) 100-200m Recovery Walk

2) Core Work: Weighted Get-Up’s, 15 reps for 3-4 sets

3) Foam Roll (10 passes per area)

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