Monday, January 14

Warm Up:

1:00

Easy Run

PVC Pass Through

45 Seconds

Moderate Run

Push-up to Down Dog

30 Seconds

Faster Run

PVC Overhead Squats

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

Mobility:

Squat Therapy: 45 Seconds

Standing in front of a wall, athletes will place both hands overhead. Hands extended overhead forces them to keep the core braced and recruits the muscles of the back. This braced and upright position is beneficial in all squats, but especially the overhead squat. Distance from the wall can be adjusted based on the athlete, but should be something they can reach full depth with heels on the ground. Nice and slow squats for :45 seconds.

Ankle Mobility with Barbell: 1 Minute

Assuming the bottom of a squat, athletes will place an empty barbell on top of the knee. The goal here to keep the heels on the ground as the knees track over the toes to stretch the ankles.

Squat Therapy: 45 Seconds

Re-test Squat Therapy

SWOD:

Full Snatch

Build to a heavy double

WOD:

15′ AMRAP

15 Hang Power Snatches (95/65)

60 Double Unders (240 Singles)

15 Overhead Squats (95/65)

300m Run

Xpress:

15′ AMRAP

25 Wall Balls (20/14)

15 Pull Ups

5 Burpee Box Jump Overs (24/20)