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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Thursday, May 22, 2014

Fitness:
A. 5 Sets:
DB Split Squat 5-7 reps per leg@ 30X1
Snatch Grip Deadlift 5-7 reps @31X1
B. 5 rounds for time:
12 Deadlifts (BWT)
12 Box Jump with step down (24/20)
12 Jump Squats
Rest 1 min between rounds.
C. 1 set as a cool down:
AD or row 2 min total
Couch stretch 1 min per side
Calf smash 1 min per side
Legs up the wall 1 min total

Health:
A. 5 Sets:
DB Split Squat 4-5 reps per leg@ 30X1
Snatch Grip Deadlift 4-5 reps @31X1
B. 5-7 sets for quality, resting as needed:
3 Deadlifts
5 Hip Extensions @3113
7 Goblet Squats
C. 1-2 sets as a cool down:
Couch stretch 1 min per side
Calf smash 1 min per side
Legs up the wall 2 min total

Performance:
A. 5 Sets:
BB Front Rack Split Squat 5-7 reps per leg@ 30X1
Snatch Grip Deadlift 5-7 reps @31X1
B. 5 rounds for time:
6 Power cleans (175/115)
12 Box Jumps (30/24)
15 Jump Squats
Rest 1 min between rounds.
C. 2 sets for quality as a cool down:
2 min AD or row @60%
10 unweighted split squats
10 bootstrappers
Couch stretch 1 min per side
Calf smash 1 min per side
Legs up the wall 1 min

Coach’s Tips

Consider Part A the continuation of our progression from last week, so you’ll want to increase the intensity or load somehow. You will be responsible for keeping track of your rest during this workout, make it EXACTLY 1 minute, this is to ensure some recovery so that deadlifts are done with flawless technique.  The RX weight is bodyweight, but you can ball park this, there is no need to weigh yourself. You’ll want to scale this to no more than 60% of your 1RM. If you have any back, hip, knee or ankle issues, please do the Health WOD, as all the jumping will not do you any favours.  The coach can help you with the stretching at the end, but if you are short on time, there is no problem doing this on your own after class.

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