ANNOUNCEMENTS
Hey Everyone! Miss me?!?!?!
Open Prep for the 2017 Open season has begun. Workout 17.1 is on 2/23 and we are going to be ready to dominate it! In the following 7 weeks we are going to:
p.s. feel free to call/email/text me if you have any questions!
WARM UP
Hey Everyone! Miss me?!?!?!
Open Prep for the 2017 Open season has begun. Workout 17.1 is on 2/23 and we are going to be ready to dominate it! In the following 7 weeks we are going to:
- Overemphasize volume on all the movements of the open.
- Repeat an open workout 1x week for the first 4 or 5 weeks
- Buy In's will be pressing/pulling gymnastics or working on lifting heavy weights when our heart rate is high.
- Cash Out's will be dedicated to improving our core strength and improving your lactate threshold.
p.s. feel free to call/email/text me if you have any questions!
WARM UP
21-15-9
KB Goblet Squat
Ring rows
*250m after every row*
BUY IN
Free:
Air squats, one leg lunge, or pistols, as appropriate based on skill level
Free:
Air squats, one leg lunge, or pistols, as appropriate based on skill level
RX :
Front Squat
3 x 10 @ 60% 1RM
rest ~2 minutes
3 x 10 @ 60% 1RM
rest ~2 minutes
Comp:
RX
RX
SKILL
One pace for all 15 minutes. Don't let the push ups beat you
WOD
11.2
15 Minute AMRAP
9 Deadlift 155/100
12 HRPU
15 Box Jump 24/20
Scale as necessary for all levels
CASH OUT
4 rounds
:30 HS hold or 25ft HS Walk
8 V-Ups
:30 HS hold or 25ft HS Walk
8 V-Ups
MOBILITY
hamstrings
No comments:
Post a Comment