workout of the day
10.08.2021
Test 6
5min AMRAP
Turkish get ups- alternating arms every 2 reps 35/26
rest 60 seconds
4min AMRAP
quadruped crawl for distance or handstand walk for distance ( 25 feet= 1 rep)
rest 60 seconds
3min AMRAP
v-ups or tuck ups
rest 60 seconds
2min AMRAP
beast to alternating leg through
rest 60 seconds
1min AMRAP hand release push ups
Warm Up
3 rounds
40 jumping jacks
25 feet quadruped crawl forward
25 feet quadruped crawl backward
30 second reverse plank bridge (table top)
5 scap push ups
WOD
retest Test 6-muscle endurance
5min AMRAP
Turkish get ups- alternating arms every 2 reps 35/26
rest 60 seconds
4min AMRAP
quadruped crawl for distance or handstand walk for distance ( 25 feet= 1 rep)
rest 60 seconds
3min AMRAP
v-ups or tuck ups
rest 60 seconds
2min AMRAP
beast to alternating leg through
rest 60 seconds
1min AMRAP hand release push ups
Cool down
30 seconds thread the needle each side
30 seconds mixed grip passive hang on rig each side- (switch your grip)
1:00 child's pose
07.15.2021
WOD
"On to the Next One"
50 Beast To Alternating Leg Through
40 Sit-Ups
30 Alternating Goblet Cossack Squat or BW - Cossack Squat 40/26
20 Tuck Ups
10 Alternating TGU or BODYWEIGHT 40/26
20 Tuck Ups
30 Alternating Goblet Cossack Squat or BW - Cossack Squat
40 Sit-Ups
50 Beast To Alternating Leg Through
WarmUp
as a group- coach led
10 reps of each or 10-15 second hold
1. arm circles forward and back
2. arm horizontal swings
3.twists
4. around the world- arms crossed in front of body, feet together
5. alternating side bends
6.standing straddle- stretch to one foot, then the other
7. standing straddle - hands grabbing feet
8. feet together squat hold
9. standing forward fold hold
10. down dog
11. up dog
https://www.instagram.com/p/CHvhxIBnzdS/
then...
https://www.instagram.com/p/CHqV-H1HoSA/
5 reps of each
▪️World’s Greatest Stretch
▪️Quad Stretch
▪️Hamstring Stretch
▪️Modified Pigeon Stretch
Mobility
3 sets of 5 reps sots press with an empty bar or PVC
bottom of an OHS hold accumulate 1:00
prone swimmers x 5 reps
Strength
Snatch waves
3 reps@ 70%
2 reps@ 75%
1 rep@ 80%
3 reps@ 75%
2 reps @80%
1 rep @85%
WOD
"On to the Next One"
50 Beast To Alternating Leg Through
40 Sit-Ups
30 Alternating Goblet Cossack Squat or BW - Cossack Squat 40/26
20 Tuck Ups
10 Alternating TGU or BODYWEIGHT 40/26
20 Tuck Ups
30 Alternating Goblet Cossack Squat or BW - Cossack Squat
40 Sit-Ups
50 Beast To Alternating Leg Through
06.22.2021
Test SIX: Muscle Endurance
5min AMRAP
Turkish get ups- alternating arms every 2 reps 35/26
rest 60 seconds
4min AMRAP
quadruped crawl for distance or handstand walk for distance
rest 60 seconds
3min AMRAP
v-ups or tuck ups
rest 60 seconds
2min AMRAP
beast to alternating leg through https://youtu.be/EQEuNPVppO8
rest 60 seconds
1min AMRAP hand release push ups
Warm Up
3 rounds
40 jumping jacks
25 feet quadruped crawl forward
25 feet quadruped crawl backward
30 second reverse plank bridge (table top)
5 scap push ups
Test SIX: Muscle Endurance
5min AMRAP
Turkish get ups- alternating arms every 2 reps 35/26
rest 60 seconds
4min AMRAP
quadruped crawl for distance or handstand walk for distance
rest 60 seconds
3min AMRAP
v-ups or tuck ups
rest 60 seconds
2min AMRAP
beast to alternating leg through https://youtu.be/EQEuNPVppO8
rest 60 seconds
1min AMRAP hand release push ups
Cool down
30 seconds thread the needle each side
30 seconds mixed grip passive hang on rig each side- (switch your grip)
1:00 child's pose