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01.14.2020

WARM-UP

1) Assault Bike - Arms Only, 20s On/10s Off – 4X’s

2) Ring Plank Hold, 10s + Ring Roll Out, 5 reps – 2X’s

3) Negative Ring Push-Ups, 10 reps

4) Barbell Pec Smash

STRENGTH: Banded Bench Press, 3RM of day in 5-7 sets

ACTIVE MOBILITY

1) Tricep Smash

2) Banded Elbow Bulley & Front Rack Stretch

3) Hamstring Tack & Floss

4) Hamstring & Glute Stretch w/Box

WOD: Perform the following for time: 10 – 8 – 9 ….1 reps of …

  • Deadlift @ 1 ½ body weight

  • Ring Push-Ups

  • Cleans @ ¾ body weight

COOL DOWN

1) Recovery Walk for 2-minutes immediately following WOD

2) Core Work: Barbell Roll Outs, 8-10 reps for 3-4 sets

3) Foam Roll (10 passes per area)

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

5) Individual Mobility