Events:
- Community Hike August 25th at Mission Trails CLICK HERE
A) Whiteboard Brief (0:00 – 3:00)
– Strength: Today we’ll start a new cycle with low box squats (below parallel) and Sumo Deadlifts. Technique and speed take precedence. Do yourself a favor and forget about how much weight you’re using and focus on being fast and efficient on each set.
– Metcon: Today’s work is done for quality. Choose weights for the lunges that are challenging but you can be done UB. Rest as needed between sets, which will likely be around 2 minutes.
B) Warm Up/Mobility (3:00 – 15:00)
Lacrosse ball on Glutes x 60s each,
BP Lower Complex #3 (done with an empty barbell)
10-8-6-4-2
RDLs
Muscle Clean from below the knee
Front Squat
Front Rack Reverse Lunge (total reps)
Barbell Row
Then,
Worlds Greatest Stretch x 30s each pose
C) Strength (15:00 – 40:00)
– These are intended to be done below parallel.
– If possible use bands or chains and drop to 50%.
– Reset on each rep (not touch n go)
– Feet should be only 2” away from plates.
D) Metcon (40:00 – 60:00)
4 Rounds, not for time:
50 Ft. Single Arm Farmer Carry each side, AHAP.
20 Steps DB Walking Lunges (total)
*Rest 2:00 Between rounds.
*Score = #1 Goal to achieve at the gym within the next 60 days.
E) Extra Credit (After Class)
5 Minutes of Light Foam Rolling After Class