Make sure you get in the habit of checking in with a coach if you plan on doing something different today. Scaling the workout, Swole session or even a recovery piece on a bike and some stretching. We are making an effort to make everything as seamless as possible for our classes, so your understanding is greatly appreciated.
If you do not know what I am talking about, check your inbox for our most recent email.
Warm-up
3 rounds, all with a band above knee
:30 on AB
10 steps left
10 air squats
10 steps right
10 glute bridges
Mobility
The Port squat mobility session
Burn Strength
A1. Goblet squats – 8×8 w/30X1 tempo
A2. Box step-ups – 8x8t with DB’s x2
No rest between A1 and A2, only :30 rest between sets
Burn WOD
“Trolls”
8 min AMRAP
5 DB S2OH
10 DB squats
15 box jump overs
Intended stimulus – short and fast. This one will be a sprint from the beginning because the weights are “light” the rep scheme is low and the time is short. So get into an uncomfortable pace from the beginning and try to hang on.
The box jump-overs directly after the back squats will prove to be tricky on the legs and play tricks on the mind so be smart when pulling out a box to use in this workout. Since the AMRAP is so short, finding equipment that allows you to keep moving is critical. Weight of the DB’s and height of the box should be well thought out before getting into it. I might even recommend a few practice rounds before making a final decision.
