WarmUp / Dynamic Mobility for Quality: 10' EMOM: Min 1: 7 - 12 Downups Min 2: 5+5 Bottom up KB/DB/Waterbottle - press,light weight Min 3: 5-10 Rolling Decksquats Min 4: Jumping Jacks Min 5: Spiderman Lunge + Stretch
Practice 1 to 2 Rounds of "The Big Sexy"
Both Movements (of the EMOM) must be performed in the same Minute.
Choose a challenging Repsheme to match your ability!
Work for about 45 to 50 Sec in each Round.
Maintain the same Reps for each Round.
If you are yawning between Sets, then add 1 to 2 Reps or use bigger weights.
It is supposed to become nasty- no excuses! 😉
Rookie Reps: between 5 and 7
Advanced: 7+
"The Big Sexy"
10' EMOM
5 -10 DB/KB/Plate Front Squats
Rest 3 Min
10' EMOM
5 - 10 DB Snatch (Alternating- Heads touch the floor) / Bumper Plate GTOH
5 -10 Wallballs / Medball Thruster
Rest 3 Min
12 Min AMRAP 100m Single Arm DB/KB/Bumperplate Overhead Carry / Single Farmers Walk Carry
15 TTB / V-Ups / Situps
Roadrunner:
4km run @50% speed (trail run if you have the opportunity)
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 Stretch
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
Spend 3 - 5 Minutes Shoulder hanging: