21. Dezember 2022
Dez
21
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warm Up
-into-
3 sets:
5 Empty Bar Front Squats
5 Empty Bar Shoulder Press
3 Empty Bar Push Jerks
10 Alternating V-Ups
2. Strength Prep
Athletes will have 10 minutes to build to a heavy single on the complex of a front squat + push press + push jerk. Athletes can clean the bar from the floor or take it from the rig. If taking off of the rig, athletes should make sure to stand back far enough so that a failed rep isn’t accidentally dropped into the rig. Athletes should not build above a weight that they are unable to demonstrate good form with.
2 Pull-ups
3 Push ups
4 Air Squats
5 Pull-ups
10 Push-ups
15 Squats
Target Rounds: 20+ rounds
Minimum Rounds before Scaling: 11 rounds
1 min couch stretch (each side)
1 min Bicep Wall Stretch
1 min Seal Pose
Warm-Up:
EMOM 9 min – 45s on/15s off
1. Get-Ups
2. Air Squats
3. Row
WoD
5 rds
30s on/30s off for max reps/cals.
1. Row
2. Alt. DB-Snatch 22,5/15kg
3. Ski
4. Alt. Hang DB-C&J 22,5/15kg
5. Burpees
6. EchoBike
7. Rest
1 Front Squat + 1 Push Press + 1 Push Jerk
– Work up to a heavy in 10-12 minutes –