Strength / Skillwork
Overhead Squat (OHS) Skill Work
1:00 QL Roll and/or Stretch
1:00 Deep Calf Roll (below Gastroc)
:20 Ankle ROM stretch (Posterior Tibialis Stretch)
Band Mobilization, lateral/diagonal pulls in front of the chest and overhead
10 Banded Knee Squats
10 OHS with band overhead
10 Barbell OHS
Add 10-30# for 5-10 more reps.
1:00 Deep Calf Roll (below Gastroc)
:20 Ankle ROM stretch (Posterior Tibialis Stretch)
Band Mobilization, lateral/diagonal pulls in front of the chest and overhead
10 Banded Knee Squats
10 OHS with band overhead
10 Barbell OHS
Add 10-30# for 5-10 more reps.
Overhead Squat (15)
Warm-up as needed. Do shorter sets of 3-6 reps with increasing weight until you are ready to try a set of 15 at the heaviest weight possible.
WOD
Metcon (AMRAP – Rounds and Reps)
20:00 AMRAP
10 dumbbell squat cleans 30/20s [45/30s] 15 Jumping pull-ups [Pull-ups] 20 box jumps 24/20″ Rx-Step-ups OK [Rx+=No step-ups]
10 dumbbell squat cleans 30/20s [45/30s] 15 Jumping pull-ups [Pull-ups] 20 box jumps 24/20″ Rx-Step-ups OK [Rx+=No step-ups]
Do NOT drop DBs
Elements
No strength work for Elements. Do the following 3 with 5:00 of rest between each. The row is only there as an alternate to the run. Note that Elements today will take between 40-50 minutes not including warm-up.
5 min Row for Calories (Calories)
5:00 AMRAP
Run for Calories
Run for Calories
Metcon (AMRAP – Rounds and Reps)
20:00 AMRAP
10 dumbbell squat cleans 20/15s [30/20s] 15 Ring Rows [Pull-ups] 20 step-ups to a 20″ box [24″]
10 dumbbell squat cleans 20/15s [30/20s] 15 Ring Rows [Pull-ups] 20 step-ups to a 20″ box [24″]
Step-up height is same for M/F. It just changes depending on Rx or Rx+
1-Mile Run (Time)
Max Effort 1-Mile Run
2k Row (Time)
Max Effort 2k Row
