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10.15.2019

WARM-UP

1) Assault Bike, tabata style (increase speed every 2 rounds)

2) Hollow Body Hold w/Banded Pull Over

3) Scap Pull-Ups & Scap Circles

4) Toes to Bar Practice

5) Bar Back Squat Warm-Up

STRENGTH: Pause Back Squat (3s), Starting @ 50%, work up to a 5RM in 4-5 sets

Do 2-3 sets with 5RM of the day; 60s REST between sets

ACTIVE MOBILITY

1) High Glute & Low Lumbar Smash

2) Frog & Couch Stretch

3) Lat Smash & T-Spine Extensions

4) Banded Lat Stretch & Pec Stretch

WOD: Perform a death-by WOD with the following:

MIN 1: 1 Back Thruster (85% of 1RM of day) + 5 Toes to Bar

MIN 2: 2 Back Thrusters + 5 Toes to Bar

MIN 3: 3 Back Thrusters + 5 Toes to Bar….ect. until failure

**REST 1-minute upon failure

**Only 2 fails total; score is highest round reached or total accumulative rounds

COOL DOWN

1) 100-200m Recovery Walk

2) Core Work: One Arm Sliding Push-Ups, 6 R/L (12 total) for 3-4 sets

3) Foam Roll (10 passes per area)

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