Wednesday
Warm-up
Warm-up
2 minutes Rowing Running Biking
Over All Body Activation
Over All Body Activation
Then "Tabata " Core Alternate 8 Sets of:
:20 Various type of band pull aparts Red/Orange
:10 Rest
:20 Bumper plate Situps
2 sets
200-m run
25-ft bear crawl
50-ft walking lunge
25-ft Spiderman stretch
50-ft broad jumps
25-ft inchworm push-ups
10 kip swings
Metcon
800m Run (Time)
Max Effort 800m Run
Or 2k Row for time
Warm-up
Warm-up
WOD PRIMER DB THRUSTER -T2BAR
5 Front squat shoulders.
5 Push press
5 Thruster
7 knees-to-elbows
5 Front squat shoulders.
5 Push press
5 Thruster
7 knees-to-elbows
Metcon
Metcon (Time)
RX (15:00)
3 rounds for time:
200-m run
20 knees-to-elbows
200-m run
20 DB thrusters (25/40 lb)
3 rounds for time:
200-m run
20 knees-to-elbows
200-m run
20 DB thrusters (25/40 lb)
INTERMEDIATE
3 rounds for time:
200-m run
20 knees-to-armpits
200-m run
20 DB thrusters (15/25 lb)
BEGINNER
3 rounds for time:
200-m run
20 hanging knee raises
200-m run
10 single-arm DB thrusters/arm (10/15 lb)
INTENDED STIMULUS
Look to finish this workout in 9:00-14:00
A good goal for each round is roughly 4:00.
Nothing should slow athletes down too much. They should be able to move from one movement to the next without much rest.
The thrusters should feel light and be performed in big sets.
The knees-to-elbows should be performed in 3 sets or less.
Sprint the pre-workout run.
Look to finish this workout in 9:00-14:00
A good goal for each round is roughly 4:00.
Nothing should slow athletes down too much. They should be able to move from one movement to the next without much rest.
The thrusters should feel light and be performed in big sets.
The knees-to-elbows should be performed in 3 sets or less.
Sprint the pre-workout run.
Cool Down
2 sets:
:30 standing quad stretch/leg
:30 pigeon stretch/leg
:30 standing quad stretch/leg
:30 pigeon stretch/leg
