Aug 1, 2012 Comments Off
Thursday 8/2
Donna getting down with some burpees!
Self Myofascial Release: 3 Minutes – Foam roll calves, hamstrings, glutes, IT bands, quads, lats and T-spine/2 Minutes – lax ball shoulders
Mobility: 2 Minutes – band hip flexor stretches, 1 Minute – band front squat stretch (high elbow)
Dynamic Warmup: Coach’s Choice
Strength: Front Squat 3-3-3
Metcon - For Total Reps:
4 Minute Row (Calories)
3 Minutes Wallballs (20/14)
2 Minutes Box Jumps (24/20)
1 Minute Double Unders
Buyout: 2×10 Turkish Getup (alternate sides)
Friday 8/3 WOD:
Self Myofascial Release: 3 Minutes – Foam roll calves, hamstrings, glutes, IT bands, quads and T-spine/2 Minutes – lax ball shoulders and lats
Mobility: 10 prone Y exercise, 10 db row + external rotation, 10 OH walking lunges (45/25)
Dynamic Warmup: Coach’s Choice/Oly Warmup
Strength: EMOM For 7 Minutes complete 1 Snatch Pull + 1 Hang Snatch
Metcon - 12 Minute AMRAP:
5 DB Power Snatch (L) (45/25)
5 Racked Lunges (45/25)
5 DB Power Snatch (R) (45/25)
5 Racked Lunges (45/25)
100m Run
Buyout – 2 Minutes – Calf and ankle mobility, 3×10 single leg deadlift (alternate sides)
