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11.25.2020

WARM-UP

1) Dynamic Running Warm-Up

2) Banded Pull Apart Series

3) Scap Push-Ups & Negative Push-Ups

4) Scap Pull-Ups & Monkies

ACTIVE MOBILITY

1) Forearm Smash & Stretch

2) Lat Smash

3) Pec Smash

4) Calf Smash & Stretch

HERO WOD “Coffland:” Perform the following for time:

  • 6-minute cumulative bar hang hold

  • Every break = 400m Run + 30 Push-Ups (Start 30 push-ups before run & do ME unbroken reps. Upon breaking, run the 400m & when you return, finish all remaining reps of the 30)

COOL DOWN

1) 200m Recovery Walk

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

3) Extra Core: Tabata Knee Tucks, 20s On/10s Off – 8X’s

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


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