03.23.2020
- Natalie Holovach-Sisk
- Mar 22, 2020
- 2 min read
GENERAL WARM-UP
1) 400m Run or 500m Row
2) Foam Roll (10 passes per area)
3) Forward & Lateral Leg Swings (10-15 reps each)
4) PVC Pipe Arm Rotations or Arm Circles (10-15 reps)
5) Walk Out Stretch Series
ACTIVATION WARM-UP
1) Wall bugs or Bird Dogs, 5 reps R/L x 3 sets
2) Side Plank Variation (dealer’s choice; 30s hold R/L – 2X’s)
3) T-Spine Superman’s, 10s hold x 3 sets
4) Glute Bridge w/5s Hold at Top, 5 reps x 3 sets
5) Single Leg RDLs, 5 reps R/L x 3 sets
STRENGTH/SKILL (Based on the equipment you have available, choose either the Strength OR Skill programmed below)
STRENGTH: Front Squat w/5s Decent, 5 x 5 sets @ 70-75%
SKILL: V Ups & Hollow Body Rocks (practice timing & how they are similar to T2B)
WOD 1: Perform the following for time:
50 Toes to Bar
50 GHD Sit-Ups
Each time you break = 5 Squat Cleans (135/95)
WOD 2 (minimal equipment): Perform the following for time:
50 V Ups or V Tucks
50 Sit-Ups
Each time you break = 5 DB or KB Squat Cleans (change arms each round)
WOD 3 (no equipment): Perform the following for time:
50 V Ups or V Tucks
50 Sit-Ups
Each time you break = 10 Jumping Air Squats
EXTRA CARDIO (Jog = 25% pace, Run = 50-75% pace, Sprint = 100% pace)
Jog 20s/Walk 10s, repeat for 4-minutes
Run 15s/Jog 10s, repeat for 4-minutes
Sprint 10s/Jog 20s, repeat for 4-minutes
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Back Extensions, 20 reps for 3-4 sets or Super Man’s/Hollow Arch, 20 reps for 3-4 sets
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)