5-3-1 Back Squat and Thruster Burpee FUN:

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REMINDER

Today is our FIRST ENDURANCE CLASS – 7:30am

STRENGTH:

5-3-1 Back Squat

We’re back to the first week of the cycle so 5 reps on the first set, 5 reps on the second set and as many as possible on the last set.

CONDITIONING:

10 Minute EMOM (Every Minute on the Minute)

1 Thruster 95/65

5 Burpees

Add 1 Thruster Each Minute

CASHOUT:

Tabata Double Unders

ENDURANCE WOD

The endurance WOD is meant to be done on your own outside of class.  It’s extra work for those looking for some additional work in the endurance area.  Ideally there should be at least three hours between the endurance WOD and your CFFP WOD.  Look for other sports to be added in the upcoming weeks.

Dynamic warm up
800 easy jog
Ankle mobility w/ band

Drill work
3x ball of foot hops into 100m jog increasing to sprint

3x exaggerated pull  (3 each side) into 100m jog increasing to sprint

3x ball of foot hops into 100 m jog increasing to sprint

5 minute recovery

3-6x 200m Run

2 minute recovery
Repeats performed until form or pace deteriorates

1,000m walk/cool down

Episode 258: Ankle Mobility-Self Mulligan Technique

Thought for the Day:

“Knowing others is intelligence; knowing yourself is true wisdom. Mastering others is strength; mastering yourself is true power.”
– Lao-Tzu

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