top of page

030424-030824




Monday

Turn The Volume Up 

5 Rounds

10 Back Squat 50-55%

15/12 Cal Bike

10 Unbroken Hang Power Clean 135/95

Rest 2min


Fitness:

1:00 Cal Bike

10 DB(2) Hang Power Clean

 

RX+: 165/115


 

Tuesday

Skill WRK

16min EMOM

- Max Kip Swings

- Max Alt Toe to target/ Sl T2B/ Kipping Knee Raise

- Max Toe to Bar

-Rest

 

Fitness:

If you can not do T2B you can still get better at them through this EMOM. Just set it up for your min 3 to be what you can do or what you would like to do. For example.


- max anchored leg lifts/ sit-ups / v-ups

- max kip swings/ Hollow rocks/ Banded lat pulls

- max knee raises/toe to target/strict knee raises

-rest

*Do not go to failure during the EMOM this is just for practice


Casual Cardio 

Choose one of the following:

 

1 Mile Run

 

100/80 Cal Echo Bike / 140/120 Cal C2 Bike

 

2k Row


Pace should be casual, something you could hold a conversation with but stay consistent meaning don't slow down or speed up. Feel free to adjust the distances as necessary.


 

Wednesday

15min EMOM

1 Clean (Power or Squat)


Start 60-65% and build.

Don't exceed 90%


Explosive WRK  

4-5 Steady Rounds

5 Seated Box Jumps

12 DB Hip Thruster

6/6 Single Leg Step Up


 

Thursday

Hi Friend! 

18min AMRAP w/ Partner

800 Run (split)

40/30 Cal Bike

200m Farmers Carry (Walk together, switch weights whenever)

40/30 Cal Ski


Just moooooovvvve!


Structured Stretching Vol. 9 (No Measure)

1.) 1:00/ per side Hamstring Strecth w/ band

2.) 1:00/ per side Banded pigeon stretch

3.) 1:00/ per side Lacross Ball on trap stretch

4.) 2:00 Foam Roll Low Back



 

Friday

24.2

Come cheer on your teammate on Friday at 6:30 pm!



Comments


Featured Posts
Check back soon
Once posts are published, you’ll see them here.
Recent Posts
Archive
Search By Tags
Follow Us
  • Facebook Basic Square
  • Twitter Basic Square
  • Google+ Basic Square
bottom of page