Thursday, 03.19.20

The infamous look . . . “Workout doesn’t look that bad”- 🤔

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Announcement:

A. Day 1 of our remote / at home training has begun. Stay tuned to the members Facebook group for details.

B. Equipment is still available to borrow. Today, 6:30-8:30a for pickup and 3:30-5:30. Each member we would like to get a DB OR Kb, a plate and a change plate.

C. Tune into our Facebook Live event at 10:00a if you are free. We will be attacking today’s programming and stream inside the members Facebook group.

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A quick discussion on today’s blog workout

HERE

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Warmup:

Amrap 5 @60-70%

8 hip circles in lunge (each way)
8 t-spine rotations (each way)
8 cat/cows
8 shoulder taps
8 glute bridges
8 alt. reverse lunge and twist
8 split squats (each leg)
8 kang squats
8 lateral short hops
8 fwd/back short hops

into,

Amrap 4 @70%
4 alt. lateral lunges
4 push up to down dog
4 air squats
4 burpees

 

W/ Equipment: 

A. HS Practice – 5-7 minutes of play.

– This can be on a wall, working leaning to sides, balance and freestanding HS. Don’t turn this to HS walk practice, more work static holds etc. Modify this to holds with feet up on box, wall walks etc. Pushing the shoulders, positional and structurally to support you in time.

B. 21-15-9
DB/KB  Snatch (alt arms)
burpees over DB/KB

C. Assistance
3 rds
10 change plate press throughs
1 min stretch (head through stretch (arms onto surfce, bending over, let head fall through)
2 min thoracic stretching

  • target weight 50/35 ish for implement. Unbroken is target there.
  • thoracic stretching, elbow to crook then twist to sky etc , back and forth. + double Lax ball out back etc

 

NO Equipment: 

A. HS Practice – 5 minutes of work. this can be on a wall, working leaning to sides, balance and freestanding HS. Don’t turn this to HS walk practice, more work static holds etc.

B. 3 rds
100′  Walking Lunge
50′ burpee broad jump

C. Assistance
3 rds
10 change plate press throughs
1 min stretch (head through stretch (arms onto surfce, bending over, let head fall through)
2 min thoracic stretching

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