General Warm Up (5-12)
2 rounds:
25′ Hitlers, 25′ lunge and twist, 25′ high knees, 25′ butt kickers
10/7 Calorie Row
10 Pushup Shoulder Tap (pushup, tap, tap)
10/7 Calorie Bike
Specific Warm Up (12-25)
Floor Press/Bent Over Row:
5 Floor Press Right Arm (light load)
5 Bent Over Row Right Arm (light load)
5 Floor Press Left Arm (light load)
5 Bent Over Row Left Arm (light load)
then…
2 sets:
5 Floor Press
5 Bent Over Row (each arm)
building to workout load…
+
10 Banded Good Morning
8 Reverse Lunge Step
10 V-ups
6 Pushups
RXConditioning (25-55)
1:00 shuttle run
1:00 12 banded good morning + 12 step back lunge
1:00 bike or row
1:00 10 floor press (DB’s) + 10 bent row
1:00 3 sumo inch worm + max alternating V up
1:00 rest
5 rounds for max reps or flow
Intermediate/Baseline: Due to today’s stimulus with no RX’d weight, the goal is to move and flow. A reduction in reps should be considered for intermediate and baseline athletes if needed, especially in minute 2 of each round for the good mornings and step back lunges.
(55-60)
Cool down stretch
Progression #1:
Progression #2:
(0-5)
Today is a “flow or go” session. The focus, like last week, is designed to optimize the day before the Open workout hits. This allows members to go hard if they haven’t had much training this week and hit an awesome mixed modal stimulus, but also provide a solid means of a recovery workout for those who have been training consistently this week and want to move and sweat a bit prior to the Open tomorrow! Load can be added to the step back lunges in the form of DB’s if needed, but the intent is actually just body weight lunges. For the DB floor press and bent row, those loads should be the same for each athlete, something that allows them to sneak in all 20 reps in a minute. This will require smooth and fast moving with control. For those who want a challenge go heavier, for those who want to feel fresh tomorrow keep it light and get in quality contractions!