Warm Up
Wall Lat Stretch
20 Toy Soldiers
10 Downdog to Updog + Toe Taps
10 Superman Planks
10 Fire Hydrants
10 T Spine Stretch
10 Floor I Y Ts
Wrist Prep
Dislocates and Passthroughs
Machine Option
Option 1
For Distance
Row: 1 x 12 mins
Complete as 3 rounds of:
1:30 @ 5 km pace +2 secs
15 secs @ recovery / slow
1 min @ 5 km pace
15 secs @ recovery / slow
1 min @ 2 km pace +3 secs
August 24,2021 - Option 2
3 Rounds for Time
25 / 20 cal Row or Ski
Rest 1 min
50 / 40 cal Row or Ski
Rest 1 mins
25 / 20 cal Row or Ski
Rest 3 mins
Alternative
18 / 13 cal Bike
Rest 1 min
35 / 30 cal Bike
Rest 2 mins
18 / 15 cal Bike
Rest 3 mins
Run Option
Warm Up
100m A Skips
12 Leg Swings
50m Hip Openers
Every 5 minutes for 5 sets
600m Run
Increase pace- this should be a negative split workout. Save your fastest intervals for the later rounds. A good guideline would be to start your first interval at your 2-mile pace.
Power Development
Week 12 (Test Day)
I. Broad Jump: Max Distance
Work up to a max distance broad jump with 5 attempts in an 8 min window.
II. Box Jump: Max Height
Work up to a max height box jump in an 8 min window.
MobWOD
1 min Reclining Hand To Toe (L)
1 min Belly Twist (L)
1 min Brettzel Stretch (L)
1 min Reclining Hand To Toe (R)
1 min Belly Twist (R)
1 min Brettzel Stretch (R)
90 secs Twisted Cross (L)
1 min Flat Thread the Needle (L)
30 sec Seal Pose
90 secs Twisted Cross (R)
1 min Flat Thread the Needle (R)
30 sec Downward dog
1 min Half Saddle (L)
1 min Half Saddle (R)
1 minute Seated forward fold
2 mins Corpse Pose (Savasana)
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