How is the assault bike challenge going? Is anyone getting worse like me?!
Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
10 bootstrap squats
10 lateral lunges left
10 lateral lunges right
10 knee hug to SL RDL
Mobility
The Port squat mobility series
CF Strength
4 rounds
20 DB back rack squats
20 DB deadlift
20 GHD sit-ups
CF WOD
“One Footed”
3 rounds
400m run
20 DB step-ups
20 DB snatches
A heavy unilateral focused day. Coming in from the run and getting right on those step up will bring us back to how it felt in the open to go from walking lunges to step-ups. Today, we will revisit that open workout even more and use the Open standards for the step-ups. One dumbbell anywhere you want; in your hand beside your leg, in your hand in the front rack position, on the shoulder, or even behind the head. Only rule is it cannot rest on your leg.
The DB snatches must alternate arms every rep as a standard, but as a performance cue, think about the height of your hips every rep. Do not keep them too high and make this a back dominant exercise. Bring the hips down as you would in a barbell snatch and make this movement about the leg and hip drive. Your back will thank me in the morning.
PortComplete
1. Bodybuilding – 3 or 4 rounds
20 banded tricep push-downs
15 DB incline bench press
10 Zottman curls
2. Banded work – accumulate 100 each
Banded leg curls
Banded face-pulls
3. Interval work –
20/16 cals ski, rest 1:30, complete 3 to 5 rounds
*hard efforts here
4. Gymnastics – strict pull-ups
Complete a 5×5 making them as hard as possible
*add weight
5. Core work – 4 rounds
20 weighted sit-Ups
25 flutter kicks
:30 GHD hold (face up)
