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04.02.2020

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) Ring Rows, w/5s hold & 5s Decent, 5 reps

6) Ring Push-Ups, w/5s hold & 5s Decent, 5 reps

ACTIVE MOBILITY

1) Lat Smash

2) Banded Lat Stretch

3) Low Back & Pelvic Reset

4) Low Back Press Ups & Glute Stretch with Wall

SKILL A: Rope Climb’s, Using an 8-minute running clock repeat this sequence as many times as possible:

  • 1 Seated, Legless Rope Climb

  • 1 J Hook Rope Climb

  • 1 Legless Rope Climb

  • 1 J Hook Rope Climb

**15-20s REST between reps

SKILL B: Turkish Get-Ups, accumulate 10 reps R/L with ascending weight (start without weight & add with each 1-2 reps)

WOD 1: Perform 10 rounds of the following for time