Life offers you so many doors. It is up to you to decide which ones to open and which to close – said wise unknown source
I’m partial. Come through the gym doors tomorrow and take-off into the week!
Athletics workout: 6pm 1.18.21
Warm Up:
2 Rounds of 45 seconds of each movement:
Squats with high knees
Bar or ring hang
Wall Sit
Rocking push-ups
WOD: Freebird
AMRAP 35
3 rounds:
5 lateral burpees over Front Squat (FS) implement
Then:
30/21 calorie row
Set-up for this conditioning piece is to complete all three rounds of 9-7-5 before moving on to the rower for 30 calories. Once off row, repeat flow again as many times as possible in 35 minutes.
* For clarity, the flow will be:
9 Front Squats
7 Toes to Bar
5 Lateral Burpees over FS implement
9 Front Squats
7 Toes to Bar
5 Lateral Burpees over FS implement
9 Front Squats
7 Toes to Bar
5 Lateral Burpees over FS implement
30 Calorie Row
Re-set out: 1 min or 20 reps each of : on elbows head nods, on elbow head rotations (look for feet), slow hamstring rolls, bird-dogs, windshield wipers, cross-touch dead-bugs, prone belly breathing
WOD Notes: The goal of this workout is steady unbroken movement, select weights and movement subs to accomplish. To prepare practice T2B x 3-5 mins to find right sub and warm up front squat with 3-5 reps till appropriate selection made, then complete one test round of 3 reps of each movement. WOD Mods: Home Gym: weighted sit-ups for T2B or toe raises, odd object front squats, 2 mins of 10 m shuttle runs in house. In gym: Barbell or DB Front Squats, Toes to Bar options are: Hanging knee raises or knees to chest/waist/t2b attempts, 15 ab mat sit-ups or :45 second plank, t2b attempts, 21 calorie ski erg or 400 m run for row.
Leave A Comment