DAILY PROGRAM
Warm-up
Row 500m
2 Rounds
10 Dislocates
10 Barbell Rollouts
10 Mountain Climbers
5 Dive Bombers
Mobility
Roll T-Spine - 1min
Front Rack Band Stretch - 1min/side
Athlete Choice - 3min
Skill/Strength
7 Rounds
:20 Front Plank
:20 Side Plank
:20 Side Plank
WOD
Buy-in:
100 DU
Then…
2 Rounds
Row 500m
25 HSPU
Row 500m
25 T2B
ATHLETE PROGRAM
Metcon
AMRAP in 8min
15 Sit-ups
5 Burpee Broad Jumps
Skill/Strength
Strict Press 5-5-5-5-5
Accessory
6 Rounds
5 Barbell Rows
2 Turkish Get-ups (1/arm, heavy)
No comments:
Post a Comment