Monday, November 23, 2015

Bring a Friend & Family Wednesday-Friday and check our updated schedule on wodify!

Click Here to read Martina’s blog post “Pregnancy Test”

Prehab

Groiners
Ankle Mobility
Hip bridges x 10
Hip Extensions x 20

Warmup

200m Run
10 Monster Walks ea. direction
10 pause air squats with theraband around knees
10 cleans
10 front squats
10 thrusters

Strength

EMOM 10
2 Back Squats with 3 sec pause at bottom of squat

Notes: The goal is to come to a dead stop for a full 3 sec at the bottom. Hold your breath and keep your midline as tight as possible then drive up as fast as possible! Partner with someone who can watch the clock for you to get a full 3 sec count. Aim for 80% of your 1RM, across but make small adjustments if the weight becomes too heavy or not challenging enough.

Conditioning

7 rounds:
7 Power Cleans (95/65)
7 Thrusters (95/65)
7 Bar Facing Burpees

Notes: This is a light and fast workout. The goal is as unbroken as possible so adjust the weights as necessary.

Cool Down

Foam Roll Glutes/Hamstrings, hips
Banded Hip Stretch
Wrist Stretches