New domain name and blog name! Late post today. My child decided to cry for most of the night, so I was a little preoccupied with that. Hopefully everyone is staying safe on the roads today. We had to cancel our morning class because of how bad everything got. Anyway, here is the workout for today.
GYM PROGRAM
Warm-up
1:00 Front Squat Test (Barbell)
Row 500m
4 Rounds :20/:10
Goblet Squats
Dislocates
Mountain Climbers
Push Press (Oly bar)
Mobility
Roll Quads - 1min/leg
Couch Stretch - 1min/leg
Skill/Strength
Front Squat 4x7 @75%, 3:00 int
WOD
5 Rounds for time
15 Pull-ups
25 Wall Balls
16:00 cap
SMOLOV PROGRAM
Warm-up
1:00 Front Squat Test (Sit in bottom of front squat with Oly bar)
2 Rounds
10 Dislocates
10 Barbell Rollouts
10 Barbell Rows
10 Rollover to V-sit
Mobility
Roll Quads - 1min/leg
Couch Stretch - 1min/leg
Skill/Strength
EMOM for 10min
Pause Power Clean (1sec pause at knee) @ 80%
WOD
5 Rounds for time
15 Pull-ups
25 Wall Balls
16:00 cap
Squat Cycle
Off
If any more classes are canceled, and you aren't on our Facebook page (Beth); check here for those updates. Happy lifting!
No comments:
Post a Comment