Sep 12, 2012
Thursday 9/13
Tom getting stronger!
Self Myofascial Release: 3 Minutes – Foam roll calves, hamstrings, glutes, IT bands and T-spine/2 Minutes – lax ball shoulders, pecs, lats and feet!!
Mobility: 2 Minutes – calf stretches, 1 Minute – pec stretch (30 seconds each side), 10 monster band glute bridges, 20 single leg deadlifts (10 each side)
Dynamic Warmup: Coach’s Choice
Strength: EMOM For 9 Minutes Complete 5 Deadlifts @ 70% of 1RM
Metcon – 3 Rounds For Time:
400m Run
15 Burpee Pull-ups
*15 Minute Cap
Buyout: 15 Band Face Pull Aparts, 10 Turkish Get-ups (45/25)
Elements Class
Skill: Double Unders
Strength: Front Squat 3-3-3-3-3
Metcon: AMRAP 10 Minutes:
20 Double Unders (40 Singles)
10 Goblet Squats (53/35)
10 DB Push Press (35/20)
Friday 9/14 WOD:
Self Myofascial Release: 3 Minutes – Foam roll calves, hamstrings, glutes, IT bands and T-spine/2 Minutes – lax ball shoulders, pecs, lats and feet!!
Mobility: Shoulder Mobility – Coach’s choice
Dynamic Warmup: Coach’s choice
Strength: EMOM For 8 Minutes Complete 3 HSPU (Highest Level of Difficulty)
*If unable to HSPU, complete 15 second handstand holds followed by 6 pushups
Metcon - 6 Rounds For Time:
100m Farmers Carry (53/35 or 45/35)
Max Handstand Hold (Not to exceed 30 seconds)
1 Rope Climb
*18 Minute Cap
Buyout – 3 Rounds: 10 Monster Band Squats (Focus on External Rotation- KNEES OUT)
