PRE-CLASS MOBILITY:
Light rolling:
- for 3 min of your thoracic spine & lats
- for 1 min of traps
- for 2 min of quad/adductor per side
a) WARM UP:
- 28 burpees – Happy Birthday Aaron G and Pearce!
- 28 jumping jacks
- 28 supermans
- 28 hollow rocks
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b) SKILL WORK:
EMOM for 12 min:
- 1: 10 beat swings – perfect practice
- 2: 5 tempo push ups (55X1 – 5 seconds down, 5 sec hold, drive up, pause for a second at top) – squeeze the bum
- 3: 5-8 Headstand Press Ups (https://www.youtube.com/watch?v=2fbae9zztg4) -if you don’t have a press up, practice tripod and lifting knees off elbows
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c) STRENGTH WORK:
2x of:
- Viking Sloth Press x 5 reps per arm (first time for this movement – figure a weight to give a challenge)
- Ab Wheel Rollouts x 5-10 reps
- Landmine Rows x 5-6 reps each arm – move slow, then move even slower. ** make sure you hold the bar away from your body to engage the lats
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d) STRONGMAN CONDITIONING:
3x of:
- Length of Gym and back Reverse Sled Drags – for max load (Think quick feet) **One arm the way there, turn around quick, other arm the way back.
Rest 60-90 sec seconds
4x:
- Prowler SPRINT for the full length of the gym (no stopping, move FAST) ** partner up and go back and forth quickly for your 4 sets
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e) POST WOD MOBILITY:
Same as warm up, add:
- 3 min pigeon pose
- 2 min couch stretch
- 1 min ankle/calf stretch
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