Warm-up
Spend 2 min in Z1
Then 2 rounds
20t walking lunges
20t mountain climbers
20 sit-ups
Mobility
Group mobility to focus on hips and ankles
Strength
A1. Bulgarian split squats – 6 to 8 each side w/pace 30X1
*Double KB suitcase set-up w/DB’s or KB’s; AHAP.
A2. Handstand Hold (nose and toes) – 4×1 of :20 holds with perfect form.
Stack the hands, shoulders, hips and heels.
Push hard into the ground and get the head through.
*It’s called nose and toes for a reason.
:30/2:00 rest between A1/A2 the A2/A1
WOD
“Crazy Town”
8 rounds
12/10 cals on the rower
10 KBS (70/53#)(53/35#)
10 burpee broad jumps (6/4’)
Rest :30
*decrease the size of the broad jump or sub burpees to a plate
Accessory Work
800m X 2; rest 1:30 after each – moderate pace
400m X 2; rest 1:30 after each – faster pace than the 800’s
200m X 4; rest :45 after each – sprints
800m cool down jog, like a real slow jog
*if you’d like to add in some additional run programs to your weekly programming, let me know. I am going to start writing 2 days a week for some individuals, and the bigger the group, the more “fun” it would be to get the work in.
