Wednesday- July 12th

Weekly Group Warmup

PVC Warm-Up

30 Double/Single-Unders

Squat to Hamstring Stretch x10 (https://www.youtube.com/watch?v=e-lUVrZ1pCk)

Broad Jumps

Floor Touches

Knee Tuck w/Hip Rotation (https://www.youtube.com/watch?v=yL9rXcA55_Y)

Inchworm w/Push-up

Arm Circles

Wrist Stretch 3x10 sec.

1 min. Handstand Hold (accumulated)

Strength/Accessory Work

General Fitness

4 rounds of:

1- Back Squat x 8-10 reps (3 sec. descent)

2- Negative Pull-ups x 4-5 reps

(https://www.youtube.com/watch?v=QqsPFkxkpgE)

3- Plank Hold x 45 sec.

-rest 45 seconds between movements

Performance

5 sets of:

BACK SQUAT x 2-3

with a 3 sec. descent

- rest 2 min.

Perform all 5 sets at a heavy weight (85-90%)

WOD

12 min. AMRAP:

3 Thusters

6 Pull-ups

12 KB Swings

Cool-down

Foam roll

Stretch and hold for 60 seconds each: hips, groin, shoulders

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