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03.23.2020

GENERAL WARM-UP

1) 400m Run or 500m Row

2) Foam Roll (10 passes per area)

3) Forward & Lateral Leg Swings (10-15 reps each)

4) PVC Pipe Arm Rotations or Arm Circles (10-15 reps)

5) Walk Out Stretch Series

ACTIVATION WARM-UP

1) Wall bugs or Bird Dogs, 5 reps R/L x 3 sets

2) Side Plank Variation (dealer’s choice; 30s hold R/L – 2X’s)

3) T-Spine Superman’s, 10s hold x 3 sets

4) Glute Bridge w/5s Hold at Top, 5 reps x 3 sets

5) Single Leg RDLs, 5 reps R/L x 3 sets

STRENGTH/SKILL (Based on the equipment you have available, choose either the Strength OR Skill programmed below)

STRENGTH: Front Squat w/5s Decent, 5 x 5 sets @ 70-75%

SKILL: V Ups & Hollow Body Rocks (practice timing & how they are similar to T2B)

WOD 1: Perform the following for time:

  • 50 Toes to Bar

  • 50 GHD Sit-Ups

  • Each time you break = 5 Squat Cleans (135/95)

WOD 2 (minimal equipment): Perform the following for time:

  • 50 V Ups or V Tucks

  • 50 Sit-Ups

  • Each time you break = 5 DB or KB Squat Cleans (change arms each round)

WOD 3 (no equipment): Perform the following for time:

  • 50 V Ups or V Tucks

  • 50 Sit-Ups

  • Each time you break = 10 Jumping Air Squats

EXTRA CARDIO (Jog = 25% pace, Run = 50-75% pace, Sprint = 100% pace)

  • Jog 20s/Walk 10s, repeat for 4-minutes

  • Run 15s/Jog 10s, repeat for 4-minutes

  • Sprint 10s/Jog 20s, repeat for 4-minutes

COOL DOWN

1) 200m Recovery Walk

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

3) Extra Core: Back Extensions, 20 reps for 3-4 sets or Super Man’s/Hollow Arch, 20 reps for 3-4 sets

4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)


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