Wednesday, April 17th 2024

WARM UP – bike, heavy

Band 25′

Band Resisted march 25′

Band Resisted high knees 25′

Band Resisted butt kickers 25′

Band Resisted Sprint

6/4 cal bike easy

6/4 cal bike mod pace

6/4 cal bike sprint

MOVEMENT/MOBILITY – *grab foam roller

:30 foam roll IT band / side

:30 foam roll lats / side

:30 foam roll glutes / side

:30 lfoam roll calves / side

:30 downward to upward dog flow

:30 foam roll low back

8 seated shoulder flexions

PRIMER – barbell

4 high hang muscle cleans + front squat to just above parallel

4 hang power cleans, receive just above parallel

4 power cleans, receive just above parallel

METCON

AMRAP – 15

100m Run

10* Wall Balls (20/14)

100m Run

2 Rope Climbs

*every round WB increases by 10

NOTES This workout will get WB intensive very quick. Athletes need to manage leg fatigue from the start with some breaks on WB.

MODIFY 2 Rope Climbs – 3 Rope Get ups

STRENGTH

EMOM x 5

3 Power Clean @ 60-70%

*perform as singles

+

8min

Build to 1RM Power Clean