Monday, August 26
6.5 weeks out until the Open! Over the next 6 weeks we will be focusing on conditioning and skill development. I challenge each athlete to be working on their weaknesses every time they step foot into the box. If you don’t know your weakness or what to work on, come talk to me. Show up early, come to Open gym, do extra at home, whichever you can…do it.
Warm Up:
30 Seconds
Push Up to Down Dog
Glute Bridges
Slow Air Squats
Single Leg Glute Bridges (30s Each)
Active Spiderman + Hamstring Stretch
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Mobility:
Child’s Pose on KB – :45
KB Squat Hold – :45
SWOD:
Thruster
Build to heavy 10 rep
WOD:
Kettlebell Swing (53/35)
Thrusters (75/55)
Xpress:
3 Rounds:
21 x Wall Balls
15 x Pull Ups
9 x cal row