Gymnastics Bodies thoracic bridge series
Tuesday Jan 29th, 2019
January 29, 2019 / By j0ssy
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Monday Jan 28th, 2019
January 28, 2019 / By j0ssy
WOD1 = Shoulder press
-7 sets of 3 reps.
Get as heavy as you can with good mechanics. Try not to rest longer than 3 minutes between sets.
Record your 3 rep max
WOD2= Back Squat
1 set 5 @ 75%
3 sets 5 @ by feel(75% or above dependent on quality)
-to stay at 75% here is not wrong
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Sunday Jan 27th, 2019
January 27, 2019 / By j0ssy
Tempo Front Squats
-4×5 reps
*3 seconds down, 3 seconds in the bottom, fast up! *Work up in weight
WOD 2= 15 min AMRAP:
400m Run
*25 Squats
400m Run
*20 Squats
400m Run
*15 Squats
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Friday Jan 25th, 2019
January 25, 2019 / By j0ssy
WOD= 3 rounds for time of:
-800-m run
-50 box jumps (24/20)
Scaling Reduce the reps and box height but keep this as a high-rep, longer workout.
Intermediate Option 3 rounds for time of: 800-m run 35 box jumps Men: 20-in. box Women: 15-in. box
Beginner Option 3 rounds for time of: 400-m run 20 box jumps Men: 12-in. box Women: 8-in. box
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Thursday Jan 24th, 2019
January 24, 2019 / By j0ssy
WOD 1 for time: 6-9-15-21
-American KB swings 53/35
-Goblet Squats 53/35
-Burpees
Make sure the goblet squats feel solid. Move fast be sure to benefit from the full range of motion in good position that goblet squats facilitate.
WOD 2 Tempo back squat 5 -5×3
3 seconds down, 3 seconds in the bottom, fast up! Start around 50% and work up to a conservative heavy, around 70%.
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