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12.12.2019

WARM-UP

1) Tabata Ski

2) Plate Dead Bug Pull-Over & Prone Superman’s

3) Jerk Bar Warm-Up

4) PVC Pipe 1st Rib & Trap

STRENGTH: Power or Split Jerk from Rack, Find 1RM of day in 6-8 set – Do 2 sets with 1RM

ACTIVE MOBILITY

1) Lat Smash

2) Banded Lat Stretch

3) Pelvic Reset & Low Back Press Ups

4) Calf Smash

WOD: Perform the following for time: 12 – 9 – 6 – 3 reps of ….

  • KTE’s

  • D Ball Clean’s (100/80)

  • Burpee Box Jump Over’s (24/20”)

COOL DOWN

1) Recovery Walk for 2-minutes immediately following WOD

2) Core Work: Reverse Hyper’s, ME reps + L Sit Hold, ME hold for 3-4 sets

3) Foam Roll (10 passes per area)

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

5) Individual Mobility


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