Saturday

LEVEL 1

ACTIVATION:

7min run or airdyne warmer

  • 3min Hip mobility work
  • :90 Wall sit w/ MB squeezed between legs (14/10)
  • 3xSAP Pullups

CS Activation

SKILLS:

1/2x Gluten Free 3.0 https://www.youtube.com/watch?v=tLuJMen-epE
:45 superman
:45 Hollow Rock

4 minutes BOX BS Skill, focus on form and positioning and mobility in prep for strengh.

STRENGTH:

Work to 20RM BS in 15min

WODS FOR THIS CYCLE ARE TO BE PERFORMED SUCH THAT FORM IS KEY FOCUS - PUSH INTENSITY UNTIL FORM DECAYS AND THEN REDUCE UNTIL FORM IS MAINTAINED AGAIN (I.E. INTENSITY CYCLING)

WOD:

TOM [LVL 1]

25min AMRAP:

COOLDOWN/RECOVERY:

6min kb slow walk w/ kb in OH carry position single arm, and farmers carry other arm, switch every minute (1x35/26)

**As few breaks as possible

CS Iron Scap

Spend 20 mins mashing 2-3 items of choice. If needed refer to www.triggerpoints.net for ideas and locations.

Homework - Posture check
Over the weekend, anytime you are sitting or standing, focus on core engagement and neutral back. 

LEVEL 2

ACTIVATION:

7min run or airdyne warmer

  • 3min Hip mobility work
  • :90 Wall sit w/ MB squeezed between legs (20/14)
  • 3xSAP Pullups

CS Activation

SKILLS:

1/2x Gluten Free 3.0 https://www.youtube.com/watch?v=tLuJMen-epE
1 minute superman
1 minute Hollow Rock

4 minutes BOX BS Skill, focus on form and positioning and mobility in prep for strengh.

STRENGTH:

Work to 20RM BS in 15min

WODS FOR THIS CYCLE ARE TO BE PERFORMED SUCH THAT FORM IS KEY FOCUS - PUSH INTENSITY UNTIL FORM DECAYS AND THEN REDUCE UNTIL FORM IS MAINTAINED AGAIN (I.E. INTENSITY CYCLING)

WOD:

TOM

25min AMRAP:

*Adrian Bozman 5 rounds 3 MU

COOLDOWN/RECOVERY:

6min kb slow walk w/ kb in OH carry position single arm, and farmers carry other arm, switch every minute (1x35/26)

**As few breaks as possible

CS Iron Scap

Spend 20 mins mashing 2-3 items of choice. If needed refer to www.triggerpoints.net for ideas and locations.