thursday 06092022
STRETCH DAY
or
LIFT DAY
Option A: Active Recovery WOD
30-20-10:
AbMat Sit-ups
Reverse Lunges
Directly Into..
5 Rounds:
30 Shuttle Runs
100 Meter Farmers Carry 50 / 35
Option B
5 k run
3.6 k run
1.6 k run
STRETCH DAY
or
LIFT DAY
Option A: Active Recovery WOD
30-20-10:
AbMat Sit-ups
Reverse Lunges
Directly Into..
5 Rounds:
30 Shuttle Runs
100 Meter Farmers Carry 50 / 35
Option B
5 k run
3.6 k run
1.6 k run
WARMUP CORE TABATA -LEG LIFTS -VTUCKS STRENGTH BACK SQUAT Optional - If testing is needed FIND A 1RM Back Squat BACK SQUATS 3 sets of Max reps @ 75% Rest 3 minutes between sets *AMRAP (-2) --Rest 3-4
WARMUP STRENGTH 7 min 3 Push Presses *Find a 3 RM Dual Dumbbell Strict Press From Split 3 sets of 10 reps 5 reps with each foot forward GOT NONE!! SKILLS CTB / OR PULL-UP Skill A. 5 Low Bar Butterfly
WARMUP SKILLS Option 1 GOT NONE 4 alternating sets of : A.1 Z-PRESS DUAL DB OH HOLD 30 s rest 90 s A.2 MAX DEFICIT PIKE HSPU toes or knees on box B. Half-Kneeling Single Arm Dumbbell Press (3131 tempo