Search

Thursday 09302021

Warmup

Core -

25 dB passes

Tabata

Hollow rocks

Hip taps

Scissors

Plank

25 dB passes

Wod

10 cal bike

Run100

25 bent over rows

10cal row

Run 100

25 curls

10 cal bike

Run 100

25 lateral raises

10 cal row

Run 100

25 hamstring curls

10 cal bike

Run 100

25 glute bridges

10 cal row

100 m run

25 Bulgarian split squats

189 views0 comments

Recent Posts

See All

warmup tabata heels to Heaven jumping jack planks STRENGTH box squats EMOM 10x3 @70% SIT TO BOX WOD 21-15-9 thrusters 50/35db 18-12-6 25ft shuttle runs 3-2-1 rope climbs

STRETCH 20 MIN STRENGTH SQUAT CLEAN & JERK 3-3-2-2-1-1 Final set is 1 @ 90-92% Rest as needed b/t all reps 4X3 REPS 1 ¼ FRONT SQUATS 55/65%

HIP THRUSTS BB Hip Thrusts: 5,5,3,3,10,10 Build to a heavy 3, aiming heavier than last weeks double, then drop & do 2 sets of 10. SKILLS Option 1: Got None A. EMOM 6-min: 2 x 2-3" deficit handstand pu