February 1, 2016

A) Warm Up

2 RNFT:

  • Knee Pulls there
  • Lunge with a twist back
  • Run there and back (round 1: jog, round 2: run)
  • Then:
    • 45 sec pigeon pose each side
    • 45 sec couch stretch
    • 10 banded squats
    • 10 lateral banded walks each way
    • 10 Full ROM calf raises (off the end of a plate)

B) Strength

Every 90s for 15 min (10 rounds)
1 hang squat clean + 1 Front Squat + 1 split jerk

* start @60% and build, shoot to end higher than last week if it’s feeling good.

C) Met-con – MOVE FAST!

5 min AMRAP:

5 air squats
5 BJ (24/20)
5 burpees

Rest 3 min

5 min AMRAP:

5 air squats
5 BJ (24/20)
5 burpees

Shoot for the same score on part 1 as on part 2. Score each round separately.

Accessory Work:

Spend 10 min working on double unders. Work on efficiency. Video yourself.

Recommended Mobility:

Roll Quads
Forward Fold (seated or standing)

Couch Stretch
Pigeon
Chest Opener
Calf Stretch

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