Warm-up
8 mi EMOM
Evens – 10/8 cals AB
Odds – 20 air squats
*wear a monster band for both
Mobility
The Port squat mobility series – couch, pigeon and spiderman
Burn Strength
A1. Goblet squats – 4×12; AHAP
A2. GHD back extensions – 4×15
Burners might not be back squatting, but these two movements will produce almost the exact stimulus as a heavy back squat. So prepare with the class and then really work on each one of these. Focus on moving a challenging weight in the goblet squats while having perfect form in both the squats and back extensions.
Burn WOD
1000m row
50 DB thrusters
30 ring rows
This version of the workout seems like a simple scaled version but will be as challenging as the original based on what weight you choose for the DB’s and how hard you make the ring rows. Like the CrossFit WOD, fight through the row at a pretty solid pace, if you have to break up the thrusters, hold on to the DB’s but don’t put them down. Make the ring rows unbroken, if you have to change the angle of them, do so and keep moving.
PortComplete
1. Bodybuilding – 3 or 4 rounds
20t Banded tricep push-downs
15 weighed decline push-ups
10 GHD sit-ups
1 time through a set of DB 21’s
2. Banded work – accumulate 100 each
Banded pull-throughs
Banded ab pull-downs
3. Unilateral work –
Weighted step-ups – 3x10t
*can be forward, can be reverse could even be walking
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 – 4 rounds
3 rounds
25 straight leg sit-ups, no mat
25 hip extensions (bridge position)
25 flutter kicks
