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04.03.2020

WARM-UP

1) 400m Run or 500m Row

2) Foam Roll (10 passes per area)

3) KB Pull Over, 10-15 reps x 2 sets

4) Superman Hold w/YTWA Scap Series, 5 reps

5) KB Sumo Squat Series (use as stretch)

STRENGTH: Choose 1 of the following, based on the equipment you have available; use the Active Mobility below between sets:

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

Strength B: Banded KB Swing, 15-20 reps x 4-6 sets (use red, black or purple band)

ACTIVE MOBILITY

1) Russian Babymaker Stretch

2) High Glute Smash (single lacrosse ball)

3) Hamstring Tack & Floss (single lacrosse ball)

4) Scap Scrub (single lacrosse ball)

WOD 1: Death by WOD: Using a 20-minute running clock, perform 1 rep of each exercise the 1st minute (rest with time remaining); do 2 reps of each exercise the 2nd minute…Continue until failure. Allow 2 fails total – REST 1-minute after each fail.

  • Burpee Deadlifts (185/125; chest to bar, stand up with bar)

  • KTE’s

WOD 2 (minimal equipment): Death by WOD: Using a 20-minute running clock, perform 1 rep of each exercise the 1st minute (rest with time remaining); do 2 reps of each exercise the 2nd minute…Continue until failure. Allow 2 fails total – REST 1-minute after each fail.

  • One Arm KB Deadlift

  • KB Snatch

  • KB Front Rack Push Back Lunge

  • KB Push Press

**Complete entire series on one side before onto the other; must complete both arms during each minute

WOD 3 (no equipment): Accumulate a 10-minute hold using the following:

  • Wall Sit

  • Each time you break = 5 Push-Ups + 10 Sit-Ups + 15 Air Squat

COOL DOWN

1) 200m Recovery Walk

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

3) Extra Core: Banded Palloff w/Rotation, 15 R/L x 4 sets

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