Thursday, December 26

January 2, 2020

 

Warm-up

Line Drills
Active Spider-Man
Active Samson
Quad Stretch
Knee to chest
Soldier kicks
Knuckle drags
Side lunges
Cradle stretch
Walkouts
2 squats + broad jump
High knees
Butt kickers
Skip for height
Skip for distance

 

Metcon (AMRAP - Rounds)

Body Armor
3 Giant Sets:
20 Barbell Good Mornings
15 Dumbbell Bench Press
100m dbl KB front rack carry

Rest 2 Minutes Between Sets

STIMULUS
General
• These 3 giant sets are for quality of movement over speed
• You have the option on all movements to increase in load as you go or stay the same across the board

 

Metcon (Time)

Active Recovery WOD12262019
5 Rounds:
15/12 Calorie Row
30 AbMat Sit-ups

Directly Into...

5 Rounds:
15/12 Calorie Bike
60 Double Unders

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