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03.18.2020

WARM-UP

1) Tabata Assault Bike

2) Split Jerk Footwork

3) Jerk Bar Warm-Up

4) Barbell Trap & Pec Smash

STRENGTH: Jerk, MAX OUT!!!

ACTIVE MOBILITY

1) Barbell Tricep Smash

2) Banded Elbow Extension & Wrist Distraction

3) Low Back/Pelvic Reset

4) Glute Stretch & Low Back Press Ups

WOD: Perform 8 rounds of the following for time:

  • 10 Diamond Push-Ups (hands on d ball)

  • 60ft D Ball Shoulder Carry (left side, 100/80)

  • 10 D Ball Cleans (5 R/L, 100/80)

  • 60ft D Ball Shoulder Carry (right side, 100/80)

COOL DOWN

1) Recovery Walk for 2-minutes immediately following WOD

2) Core Work: Starfish Side Plank, Tabata Style

3) Foam Roll (10 passes per area)

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

5) Individual Mobility