Tuesday
Warm-up
Warm-up
2 minutes Rowing Running Biking
Over All Body Activation
STATIC STRETCH | 5:00
2 sets:
1:00 Couch stretch / leg
20 toe-touch + jump
20 calf raises /leg
Over All Body Activation
STATIC STRETCH | 5:00
2 sets:
1:00 Couch stretch / leg
20 toe-touch + jump
20 calf raises /leg
DYNAMIC WARM-UP | 5:00
1 set:
40 single-unders
10 bodyweight split squats /leg
2 sets:
30 double-unders
10 bodyweight reverse lunges /leg
Gymnastics
Metcon (Distance)
PRE-WORKOUT SKILL
5 attempts:
5 broad jumps to cover as much distance as possible.
5 attempts:
5 broad jumps to cover as much distance as possible.
Rest :45-1:00 between attempts.
Record total distance covered.
Warm-up
Warm-up
BARBELL LUNGE PROGRESSION
2 Clean and jerk
2 Lowering the bar to recieve on the traps
2 Barbell lunge set-up stance
2 Barbell lunge (Forward or Reverse)
2 Clean and jerk
2 Lowering the bar to recieve on the traps
2 Barbell lunge set-up stance
2 Barbell lunge (Forward or Reverse)
WOD PRIMER
2-3 sets:
6 barbell lunges, 3/leg
10 double unders
Metcon
Metcon (Time)
RX
5 rounds for time:
15 barbell lunges (95/135 lb)
75 double-unders
5 rounds for time:
15 barbell lunges (95/135 lb)
75 double-unders
INTERMEDIATE
5 rounds for time:
15 barbell lunges (65/95 lb)
1:00 double-unders
BEGINNER
5 rounds for time:
15 barbell lunges (35/45 lb)
75 single-unders
Cool Down
2 sets:
:30 lacrosse ball calf roll/leg
:30 lacrosse ball foot roll/foot
:30 foam roll/leg
:30 lacrosse ball calf roll/leg
:30 lacrosse ball foot roll/foot
:30 foam roll/leg
Finish the workout in 10:00-15:00.
Use a moderately heavy load for the barbell lunge.
Athlete’s should be able to perform at least 7 reps every time they pick the barbell to perform the lunge.
Each round should take at least 2:00 but no more than 3:00.
Athlete’s should be able to perform at least 25 double-unders at a time.