Monday February 19, 2024

“The world wasn’t formed in a day, and neither were we. Set small goals and build upon them.” -Lee Haney 

Warm Up: 
1 set:
10 alternating Samson stretches
5 push-ups to down dog
10 alternating Cossack squats
5 push-ups to down dog
20 lateral hops over the barbell

1 set:
10 shoulder presses (empty barbell)
10 air squats
:30 single-unders

1 set:
10 push presses (empty barbell)
10 front squats
:30 jump rope (freestyle)

1 set:
10 thrusters (empty barbell)
:30 double-unders

Skill Work: 
On a 10:00 clock:
Build to a heavy 3-rep push press

WOD:
5 rounds for time:
50 double-unders
10 thrusters (95/135 lb)

Intended Stimulus: 6-10 Minutes

Intermediate: 
5 rounds for time:
30 double-unders
10 thrusters (85/115 lb)

Beginner:
5 rounds for time:
50 single-unders
10 thrusters (35/45 lb)

Home Workout: 
5 rounds for time:
50 double-unders
12 thrusters (35/50 lb)
– Use two dumbbells.

Movement scaling options:
Double-unders: Reps, single-unders
Thruster: Load, dumbbell options

Cool down:
1 set:
:30 calf foam roll/side
:30 tibialis anterior foam roll/side