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03.30.2020

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) Wall Bugs & Single Leg Glute Bridge, 10 reps R/L

5) Sumo Squat Stretch

SQUAT MOBILITY

1) High Glute Smash (single lacrosse ball)

2) Hip Flexor & Adductor Smash (single lacrosse ball)

3) Couch Stretch (quad & hip flexor)

4) Frog Stretch (adductor)

STRENGTH: Choose 1 of the following below, based on the equipment available.

Strength A: Back Squat, 5 reps @ 70/75/80%, 3-5 reps @ 85/85%, 1-3 reps @ 90%

Strength B: Bulgarian Split Squat (use KB/DB if available), 10 reps R/L x 5 sets

WOD 1: Perform the following for time:

  • 800m Run buy-in

  • 50 C2B Pull-Ups

  • 50 Wall Balls (20/14)

  • 50 Push Press (95/65)

  • 50 One Arm DB Step-Ups (50/35)

  • 800m Run buy-out

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

  • 800m Run buy-in

  • 50 DB/KB Hang Snatches (25 R/L)

  • 50 Wall Balls

  • 50 Double DB/KB Push Press (50 reps per arm if using single DB/KB)

  • 50 One Arm DB/KB Step-Ups or DB/KB Push Back Lunge (Rack Style, 25 R/L)

  • 800m Run buy-out

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

  • 800m Run buy-in

  • 5 Wall Walks

  • 50 Jump Squats

  • 5 Wall Walks

  • 50 Hand Release Push-Up with Superman

  • 5 Wall Walks

  • 50 Jumping Lunges (25 R/L)

  • 5 Wall Walks

  • 800m Run buy-out

COOL DOWN

1) 200m Recovery Walk

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

3) Extra Core: Hollow Body Hold, 10s + Hollow Body Rock, 10 reps for 3-4 sets

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


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