WarmUp 3 Rounds for Quality
200m Run / 1:00 Stationary Jog 10 Air squats 10m Open the Gate 10m Close the Gate 10 Mountain Climber Mobility
5 - 10 Slow Motion Wall Squats (hold 2 -3 Sec at the bottom). 6 - 10 Gladiator Push Ups 10 Spiderman Stretch
Practise the Movements of the WOD and be sure to break a sweat before starting the WOD.
Rest about 3 to 5 Minutes and the GO! "Ready to Rumble"
*For additional Workout hype, play YouTube Music provided below:
On a 15-minute running clock, for max reps:
5 Rounds
20 seconds of DB/KB/Bumper Plate deadlifts,
Rest 10 seconds
20 seconds of push-ups,
Rest 10 seconds
Then, 5 Rounds
20 seconds of DB/KB /Sandbag / Whatever squat cleans,
Rest 10 seconds
20 seconds of Mountain Climber,
Rest 10 seconds
Then, 5 Rounds
20 seconds of Hang Power Snatches,
Rest 10 seconds
20 seconds of reverse Sit-ups,
Rest 10 seconds
OPTIONAL Midline Strength: Complete exercises
EMOM for 14 Mins
only work for max 45 - 50 Sec.
5 V-Ups / Butterfly Sit Ups 6 Donkey Kicks 5 Hollow Rocks
Road Runner
1000m @50% Speed 800m @50% Speed 600m @80% Speed 400m @80% Speed 200m as fast as possible 100m as fast as possible Between 90 Sec rest
Cool Down
Walk
600m + perform 3 - 4 Static Stretches of the used muscles today.
Stretch about 30 to 40 Sec on each side:
Butterfly Hold
Wall Straddle
Hip flexor Hold
Spiderman lunge Hold
Squat Strech / Hold
Pigeon Hold
Couch Hold
Knee Hug Hold
Lying hamstring Hold
Ankle Stretch/Hold
Wrist Stretch/Hold
Wall Pec Stretch / Hold
Door frame Stretch / Hold
Underarm Stretch / Hold
Apley Stretch /Hold
McKenzie Stretch / Hold
Back Rack Stretch / Hold