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05.27.2020

WARM-UP

1) Tabata Row

2) Wall Bugs

3) T-Spine Supermans

4) Clean & Jerk Bar Warm-Up

STRENGTH: Hang Power Clean + Jerk (1+3)X3 reps, 4-6 sets

ACTIVE MOBILITY

1) PVC Pipe 1st Rib & Trap

2) Front Rack Stretch

3) Adductor Smash

4) Frog Stretch

WOD: Every 5-minutes for 3 rounds total:

  • 20/15 calorie Row

  • 15 Thrusters (95/65)

  • 10 Burpees Over Bar

COOL DOWN

1) 200m Recovery Walk

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

3) Extra Core: Weighted Side Plank, accumulate 2-3 minutes per side

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