Warm-up
8 min EMOM
Evens – 10/8 cals AB
Odds – 15 air squats
Mobility
Quick squat mobility session
Strength
TABATA air squats
Rest 2:00
TABATA pulse lunges
Rest 2:00
Accumulate 2:00 in plank
Accumulate 50 glute bridges
*the pulse lunges are done with athletes in the lunge position just pulsing their back knee up and down about 2 inches. Never moving their feet. Alternate legs every interval.
WOD
21.15.9
Hanging knee tucks or lying toes to KB on the floor
Box jumps
400m run after every round
Finding a challenging pace in the 400m run has been a goal of mine. It is always easy to get outside on a run and downshift, using the first part of a 400m run as a chance to catch your breath. But what if you didn’t? What if you pushed the run a bit. That doesn’t mean you have to sprint, but instead of “resting” on the run, what if you stayed invested and held yourself to a slightly faster pace.
PortComplete
1. Bodybuilding – 3 or 4 rounds
10 rolling tricep extensions
10 incline DB bench press
10e hollow crunch w/plate switch
10 SA preacher curls using the GHD or incline bench
2. Banded work – accumulate 100 each
Banded pull-aparts
Banded seated lat pull-downs
3. Unilateral work –
2 rounds on each side
:30 Bulgarian split squat hold at parallel
10 bodyweight Bulgarian split squats
Rest 1:00 between sides
4. Gymnastics skill work
Option #1 – Practice a freestanding HS or accumulate 200′ in HS
Option #2 – Complete 5 sets of 2 to 10 strict HSPU’s
5. Core work with a buddy – 3 rounds each
10 strict T2B
20 leg throws
30 med ball sit-ups
