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04.08.2020

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

https://youtu.be/-_zTytmHM94

WOD: 2 Rounds for Time

30 Squat cleans

40 Presses

40 Archer Plank Rows

30 Weighted sit-ups

COOL DOWN

1) 200m Recovery Walk

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

3) Extra Core: Supermans Accumulate 2 mins

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