Marisa will be back next week and coaching at Tribe throughout the summer!
Self Myofascial Release: 3 Minutes – Foam roll calves, hamstrings, glutes, quads, IT bands and T-spine/2 Minutes – lax ball shoulders, pecs and lats
Mobility: 2 Minutes – Calf and ankle stretches, 1 Minute – Band front squat stretch, 10 wall angels, Coaches choice shoulder warmup
Dynamic Warmup: Coach’s Choice
Strength: EMOM For 10 Minutes Complete 1 Power Clean and Jerk
Metcon – EMOM For 8 Minutes:
5 Burpees
Max Rep Clean and Jerks @ 50-60% of 1 Rep Max
Extra Credit: 3×10 Reverse Hypers or Good Mornings
Buyout: 2 Minute – Calf and ankle stretches, 2 Minutes – Wall quad stretch, 5 Minutes – Shoulder mobility
Elements Class:
Strength – Push Press 2-2-2-2-2
Metcon: 3 Rounds For Time:
400m Run
10 DB Push Press (35/20)
10 Walking Lunges
10 Double Unders (20 Singles)
Friday 5/17 WOD:
Self Myofascial Release: 3 Minutes – Foam roll calves, hamstrings, glutes, quads, IT bands and T-spine/2 Minutes – lax ball shoulders, pecs and lats
Mobility: 2 Minutes – Calf and ankle stretches, 2 Minutes – Wall quad stretch, 10 Wall squats
Dynamic Warmup: Coach’s Choice
Strength: Front Squat 3-3-3-3-3 (Building up to a peak set of 3 for the day)
Metcon – For Total Rounds:
AMRAP 6 Minutes: (0:00-6:00)
5 Front Squats (50% of heaviest triple for the day)
10 Toes to Bar
15 KB Swings (53/35)
2 Minutes to Complete 400m Run (6:00-8:00)
AMRAP 6 Minutes: (8:00-14:00)
5 Front Squats (50% of heaviest triple for the day)
10 Toes to Bar
15 KB Swings (53/35)
*After first 6 minute AMRAP go right into max effort 400m run. If you complete the run in under 2 minutes rest the remainder, if you complete run in over 6 minutes, go right into second AMRAP
Extra Credit – 3×10 Racked Lunges (Front Squat Rack)
Buyout: 2 Minutes – Wall quad stretch, 2 Minutes – Band lat stretch, 2 Minutes – Pigeon pose
