If you don’t want to run – no worries your coach will give you an alternative workout.
5R (scale to 4 if people are dying)
On a 3 minute timer,
Sprint From N Crawford St uphill on N Pittsburg Ave toward Edison St
-20 seconds max distance uphill sprint
Cool down jog back to gym
30-20-10
-Alternating Weighted box step ups w/ db’s “20 ( no more than 40’s/25’s)
-DB push press. Aim to use the same weight as the weighted step up
Scaling. Choose a step up height where knee is hip height or lower. Step down gently
WOD 1: 5:00 AMRAP
-2 rope climbs
-15 calorie bike
5:00 rest
5:00 AMRAP
-15 calorie row
-15 KB swings
WOD 1. Bench press for 6 Rounds
7 reps at around 70% 1RM.
If you don’t know your 1RM, experiment with what feels heavy but safe at 7 reps
WOD 2:
1 mile run
Start very easy on the run. Warm up pace for the first 400m. Don’t push until the last 800m. Aim for the last half to be faster than the first. ** if you don’t want to run, no worries we have options!**
The goal of the run is just to maintain lower limb capacity.
WOD:
3 Rounds Single Leg Squat development (24 min EMOM):
Reverse Lunge to Pistol Progression
Start at step 1 and go through the sequence with 10 reps per step according to your ability.
Aim for 1 step (10 reps) each minute . If after testing each movememt you find that there are some you cannot do, then repeat the highest step you can complete to finish out that round, them see if you can match or exceed your level in the next round
1. Reverse Lunge
2. Reverse Lunge with Plantar Flexion *
5. Hawaiian squat **
3. Speed Skater Squat (Reverse Lunge with back foot off the ground)
4. Pistol with back foot behind front heel (both feet touch the ground)
6. Pistol with back foot on front leg (calf or back of the knee)
7. Bottom up Pistol. ***
8. Pistol