Thoracic bridge series or you can do an alternate workout
Monday Mar 16th, 2020
March 16, 2020 / By j0ssy
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Sunday Mar 15th, 2020
March 15, 2020 / By j0ssy
WOD 3 Rounds
Every 4 min
-Bike 10/7 cal. Cap at 40s
-10 wall ball shots*
-15 m prowler push (cap at 20s)
Aim to use heavier weight or higher height than:
M: 20lb 10ft
F: 14lb 9 ft
The goal of today’s class is sustained sprint stimulus, under higher power than is possible in say a 400m run. Athletes should be resting longer than working, but going hard and non-stop while working. You can adjust prowler and wall ball weights as you see fit.
Basically have a heavy and a light prowler.. the weight is not that important
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Friday Mar 13th, 2020
March 13, 2020 / By j0ssy
… THE FOLLOWING LUNGES ARE DONE WITH 7 REPETITIONS ON EACH LEG …
8 min AMRAP
Static lunges (alternating).
Backward lunges.
Front lunge with opposite elbow reaching forward leg.
Crossover lunge https://www.youtube.com/watch?v=1M9Gp7_dK-U
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Thursday Mar 12th, 2020
March 12, 2020 / By j0ssy
4 sets
4:00 work/4:00 rest
-10 strict pull-ups
-10 devil’s press (50/35)
-20 sandbag step-ups (50/40)
-Max calorie bike in remaining time
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Wednesday Mar 11th, 2020
March 11, 2020 / By j0ssy
WOD: 21-15-9 reps for time of:
– front squats (135/185)
-med-ball GHD sit-ups (14/10)
https://www.youtube.com/watch?v=Ud15dadcXt4
Those who do not wish to do weighted GHD sit up can try weighed hollow rocks https://www.youtube.com/watch?v=Xt9DPWSh018
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