Warm-up:
Run or Row
Crossover Symmetry
15 Hollow Rocks
15 Supermans
15 Squats
Samson Lunges Down
Bear Crawl Back
12 High Box step ups
10 Yoga Push ups
WoD:
Every 2 minutes, for 10 minutes (5 sets):
20-22 Walking Lunges (32/24 kg KBs in each hand)
Remember this one from April 6, 2016? Goal is to either go heavier today, or take two extra steps per set.
Strength:
Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 3-5 reps
Goal is to establish today’s 5-RM.
Accessory Work:
Three sets of:
Single-Arm DB Row x 8-10 reps each @ 2111
Rest 45 seconds
Hollow Holds/Rocks x 60 seconds
Rest 45 seconds
Mobility:
LAX to glutes
Roll Posterior
Lax to Shoulders/Pecs
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SATURDAY 20210417
April 16, 2021
FRIDAY 20210416
April 15, 2021
Athlete of the Month for May: Kate Sanders
April 15, 2021