🔷 Warmups: we’ve been keeping them fairly simple and short with good feedback from them as well. It’s been so hot that most don’t want or need a ton of cardio before getting going since you want in the door already “warm” from the day. We do recommend addressing any issues you may be having before the warmup! Some may need a little more shoulder warmup with a band, hip mobility, etc. If you’re working through a tweak from pickleball or whatever you do then get in early and warmup that area to have it prepped and ready to go!
Programming
-Monday-
Workout: longer intervals with Rowing and Wall Ball
Accessory: Goblet Reverse Lunge, Hollow Rock, and Single-Arm Ring Row
-Tuesday-
Strength: Bench Press
Workout: Strict HSPU, Situp, and Double Under where you partition as needed (retest from 3/22/24)
-Wednesday-
Strength: Power Clean
Workout: Heavy Power Clean and 100m Run
-Thursday-
Workout: EMOM style with Overhead Squat, Bar-Facing Burpee, and Toes-to-Bar
Post-WOD: little finisher with Russian Twist and Push Up
-Friday-
Strength: Deadlift
Workout: Strict Pull Up, Russian KB Swing, and 200m Run
-Saturday-
Strength: Shoulder Press
Workout: Front Rack Lunge, Hang Clean & Jerk, Box Jump Over