Daily updates

Mobility:

Kneeling Split – 60s
https://www.youtube.com/watch?v=0yxwdjCtM1Y&feature=youtu.be

Child’s Pose on Box – 60s
https://www.youtube.com/watch?v=8MBTirDrBGA&feature=youtu.be

 

Activation:

3 x (5 minutes)

30s Wall Sit

20s Hollow Rocks

10s Dead Hang from PU bar

 

BB Prep:

5 RDL’s

5 Tall Muscle Cleans

5 Hang Power Cleans

•  

5 Strict Press

5 Push Press

5 Push Jerks

 

 

WOD: “Gut Feeling”

AMRAP 16:

12 Hang Power Cleans

21 Lateral Barbell Burpees

12 Push Jerks

21 Toes to Bar

 

Barbell:

RX+ = (155/105)

RX = (135/95)

Fitness = (115/85)

SWEAT = (empty BB)

 

SUBSTITUTIONS

Toes to Bar:

Reduce Reps

Toes to Shoulder

Knees as high as possible

Burpee:

Reduce Reps

No Push Up / Set up and back

Mobility: Banded Hamstring Stretch – 60s each

 

Skill: Double Under

• Power Jumps
• Penguin Jumps or SA Jump Ropes
• Double, Single, Double, Drills
• String together
•  

Activation:

AMRAP – 8 minutes for Quality

:30s Calorie Bike or Row

10 RDLs (empty BB)

:30s DU’s or Practice

10 Hollow Rocks

10 Glute Bridges

 

WOD: “Double Dare”

RX

On the 4:00 x 5 Rounds:

40/30 Calorie Bike

50 Double Unders

5 Deadlifts

 

Fitness

On the 4:00 x 5 Rounds:

40/30 Calorie Bike

75 Single Unders

5 Deadlifts

 

SWEAT

On the 4:00 x 5 Rounds:

25/20 Calorie Bike

75 Single Unders

5 Deadlifts

 

Substitutions:

25/20 Calorie Row or Ski

 

Extra Credit:

4 x 6 BB Bent Over Rows (3s Eccentric)

Mobility: Figure 4 – 40s each => https://www.youtube.com/watch?v=ElvFqHJVlSk&feature=youtu.be

 

ACTIVATION

3x or 8 minutes for quality

:30s Cal Row or Bike

3 Strict Pull-ups

6 Strict Press (empty BB)

9 Barbell Front Squats (empty BB)

:30s Front Plank

 

WOD: “Workaholic”

(16 minute Cap)

RX

3 Rounds:

21/15 Calorie Row

15 Chest to Bar Pull-ups

 

Directly Into…

 

3 Rounds:

21 Kettlebell Swings (53/35)

15 Thrusters (95/65)

 

Fitness

3 Rounds:

21/15 Calorie Row

15 Banded Strict Pull-ups

 

Directly Into…

 

3 Rounds:

21 Kettlebell Swings (35/26)

15 Thrusters (75/55)

 

SWEAT

3 Rounds:

15/10 Calorie Row

12 Ring Rows

 

Directly Into…

 

3 Rounds:

21 Kettlebell Swings (26/18)

15 Thrusters (empty BB)

 

SUBSTITUTIONS

Chest to Bar Pull-ups:

Reduce Reps

Chin Over Bar Pull-ups

Banded Pull-ups

Ring Rows

Rower:

Equal Calories Skier or Bike.

 

Extra Credit:

Front Squat - 5 Sets:

Set 1: 6 Reps @ 70%

Set 2: 4 Reps @ 78%

Set 3: 2 Reps @ 84%

Set 4: 4 Reps @ 78%

Set 5: 6 Reps @ 70%

Mobility:

Banded Shoulder Stretch – 40s each

 

ACTIVATION

AMRAP – 5 minutes

:40s Row, Bike, or Ski

10 Overhead Circles w/ light plates
https://www.youtube.com/watch?v=aLOIxbfiyPQ&feature=youtu.be

l5 Inchworms

 

Strength: Single Arm Dumbbell Strict Press

5 Sets of 8 each side

 

 

WOD: “Surfer on Acid”

(15-minute Cap)

RX – Fitness

3 Rounds For Time

400 Meter Run

21 Burpees

 

SWEAT

3 Rounds For Time

200 Meter Run

15 Burpees

 

SUBSTITUTIONS

Run:

500 Meter Row or Ski

40/28 Calorie Bike

 

Extra Credit:

1 x 10 Eccentric Ankle Dorsiflexion

3 x 10 KB Halos (each)