Wednesday 8/22
Warm-up High Knees/ Butt Kicks x 2 sets
Lateral Shuffle x 2 sets
Carioca x 2 sets
Toy Solider/Quad Stretch
Walking Leg Craddle/ Knee Hug + Spiderman Lunge
+
2 sets
Banded Good Morning x 10
Banded Row x 10 Strength Hang Clean (12-15 minutes of work here ) This is a squat clean
Looking to take last weeks' work and build upon it. Goal is to do 2x5 sets @ 80% of heaviest weight from last week Metcon (AMRAP - Rounds and Reps) AMRAP 12
150m row
5 DB strict press, 40/20#
5 Pull-ups Finisher If there is time left in class; If not do it as extra work
Heavy farmers walk x 100'x3 sets
plank hold - accumulate 3 minutes Extra Work A.1: Ring Pull Up (3x4-6 reps) A.2: Ring Dips (3x4-6 reps) B: Wall Facing Handstand Push-up Variation (3x2-4 reps * 3 second decent) Metcon (Weight) Front Raise x 10
Lateral Raise x 10
Reverse Fly x 10
x 3 sets
