Monday, March 2, 2020

WARM UP – MOBILITY

Big dynamic joint warm-up/stretch

Banded squat/glute activations

WOD A

Every 3 min x 5 sets:

5,4,3,3,3 x back squats @3,3,X,2 (55-65%)

Deload squat week: Keep the weights feeling light today, focus on perfecting your technique, positioning, and maintaining tempo as prescribed.

WOD B

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Complete 3 rounds for total reps: (16-18min)

30s AMRAP Bike Cals

– 15s rest –

30s AMRAP Power Cleans (135/95)

– 15s rest –

30s AMRAP Burpee box jumps (24/20″)

– 15s rest –

30s AMRAP Wallballs (30/20 – 10/9ft)

– 2:30 rest after each full round

Get in to groups of 4 sharing a bike (and barbell/WB if possible) and follow each other through.

Everyone starts on the bike each round.

2:30 rest is your last 15s rest + 3 x 45s clock segments (Athlete 1 will start on intervals 8 for round 2)

ACCESSORY

3 rounds for quality: rest as needed

6-8/side Single leg Romanian deadlift @3,1,1,1 (hold 1 DB or KB in opposite hand to working leg)

6-8/side Single leg Russian box step ups @3,1,X,1 (hold 1 KB in front rack on working leg side)

8-12 Ab-wheel rollouts

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