Warm-Up
EMOTM for 7 min(Every minute on the minute)
4 jumping lunges (4 total)
4 burpees
NOTE: The way EMOTM is accomplished is that at "sec 1" of each minute you will complete the reps as quickly as possible and rest until the next minute. For example it it takes you 30 seconds to complete the 8 reps you will have 30 seconds of rest.
Strength
Back squat 5-5-5-5-5
NOTE: Each set of five reps try to increase the weight, eve if its only by 5 pounds.
Beginners---Warm up sets do not count as part of your 5 x 5.
WOD
5 rounds for time of;
250m row
10 push ups
15 jumping squats
20 Kettle bell swings
NOTE:KB weight will depend on your fitness level. The 20 swings should have to be completed in about 2-3 sets other wise its to heavy or to light
Recovery
Focus on stretching hamstrings & IT bands.
EMOTM for 7 min(Every minute on the minute)
4 jumping lunges (4 total)
4 burpees
NOTE: The way EMOTM is accomplished is that at "sec 1" of each minute you will complete the reps as quickly as possible and rest until the next minute. For example it it takes you 30 seconds to complete the 8 reps you will have 30 seconds of rest.
Strength
Back squat 5-5-5-5-5
NOTE: Each set of five reps try to increase the weight, eve if its only by 5 pounds.
Beginners---Warm up sets do not count as part of your 5 x 5.
WOD
5 rounds for time of;
250m row
10 push ups
15 jumping squats
20 Kettle bell swings
NOTE:KB weight will depend on your fitness level. The 20 swings should have to be completed in about 2-3 sets other wise its to heavy or to light
Recovery
Focus on stretching hamstrings & IT bands.
No comments:
Post a Comment