Wednesday
Warm-up
Warm-up
3 minutes Rowing Running Biking
Over All Dynamic Body Activation
Over All Dynamic Body Activation
"Tabata " Core Alternate 8 Sets of :
:20 V-Ups
:10 Rest
:20 Side Plank hold
1 set:
:20 jumping jack
:20 lateral skater jumps
:20 double-knee tuck in plank
– Rest :10 between sets.
1 set:
:20 jumping jack
:20 lateral skater jumps
:20 double-knee tuck in plank
– Rest :05 between sets.
1 set:
:20 jumping jack
:20 lateral skater jumps
:20 double-knee tuck in plank
– No rest between sets.
SQUAT WARM-UP
1 set:
5 elbow instep + hamstring stretch/side
5 pause air squats
5 air squats
5 pause front squats
5 front squats
Warm-up
HANG SQUAT CLEAN 3-5 Reps
Tall clean
Hang clean pull
Hang squat clean Jump and pull with the shoulders (Hip extension).
Hang squat clean
Tall clean
Hang clean pull
Hang squat clean Jump and pull with the shoulders (Hip extension).
Hang squat clean
Weightlifting
Hang Snatch (EMOM 8:x2 hang squat cleans )
– Build to a heavy 2-rep for the day.
Warm-up
WOD PRIMER
1 set:
100-m run
4 hang squat clean
1 set:
100-m run
4 hang squat clean
Metcon
Metcon (AMRAP – Reps)
RX
5 x 2:00 rounds for reps:
Run 200-m
Max hang squat cleans (105/155 lb)
– No rest between rounds.
5 x 2:00 rounds for reps:
Run 200-m
Max hang squat cleans (105/155 lb)
– No rest between rounds.
INTERMEDIATE
5 x 2:00 rounds for reps:
Run 200-m
Max hang squat cleans (75/115 lb)
– No rest between rounds.
BEGINNER
5 x 2:00 rounds for reps:
Run 200-m
Max hang squat cleans (55/75 lb)
– No rest between rounds.
INTENDED STIMULUS
7-15 cleans each round.
Hang on to the bar for 3+ reps at a time.
Finish the runs in less than 1:00.
Perform the runs at a moderate pace that isn’t a sprint, but still leaves plenty of time for the cleans.
7-15 cleans each round.
Hang on to the bar for 3+ reps at a time.
Finish the runs in less than 1:00.
Perform the runs at a moderate pace that isn’t a sprint, but still leaves plenty of time for the cleans.
Cool Down
1 set:
1:00 upper back lacrosse ball/side
1:00 lacrosse ball on calf/side
1:00 upper back lacrosse ball/side
1:00 lacrosse ball on calf/side
