Wednesday, April 26th 2023

WARM UP

5x

:20 on, :10 off

Bike, increasing intensity

MOVEMENT/MOBILITY – thick band, rope, box,

:30 lying banded hamstring stretch –> leg across body –> leg falls to same side

1:00 Box Pigeon

5/5 quadruped hip CARs

4/4 bird dogs

3/3 plank bird dogs

10 banded good mornings

Coach Led Turkish Get Up Tutorial

PRIMER

6 box steps overs

8 Single arm DB cleans w/ DB (Arm 1)

6 box jump overs

8 single arm DB cleans w/ DB (Arm 2)

2/2 turkish get ups w/ light DB

STRENGTH

AMRAP – 10 @ easy pace

5-8 Strict Chin ups

3/3 Turkish get ups – building heavy

:30 Crossover Single Practice or Double Under Practice (you pick)

METCON

AMRAP – 15

6-8-10-12 DB Power Clean @ 50/35s

BBJO (30″/24″)

:90 rest then,

AMRAP below until 15min

6-8-10-12…etc DB Lunge @ 50/35s (farmer hold, reverse or walking)

*30 Cross over single unders after each set

SCALING

DB weight needs to be something going unbroken may be possible

Crossovers – 20 reps, 30 Double under, 60 single unders

STIMULUS Focus on trying to pace on burpee and the jump rope and push the DB