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Thursday, December 7, 2017

OPEN GYM WORKOUT

  Thurs 12/7/17
Mobility: Ab and Psoas Roll Out
Strength/Skill: Core and Cardio Thursdays!

A) 3 sets-
:30 hold/1:30 rest between each set
Weighted Plank (moderate weight, lighter than week 1)
(hands and feet on 2 boxes, use weight belt and hang
weight around lower back, stay hollow! Don't let the
weight pull your belly down)

B) 3 sets-
10 Lying Toes to Poles (no negatives) (reach up as high
as you can and don't let feet touch the ground, press lower
back into the floor on the descent)
30 Russian Twists (no weight) (15 each way)
10 GHD Sit-ups (no negatives) (Level 1 and 2 half way
down, just to parallel to the ground, then sit up. Focus on
staying hollow and not letting the space between your
belly button and rib cage lengthen)
Met-Con: Death by Wall Sprints

EMOM until no longer able to complete the reps in under
the minute

Wall to Wall Sprint x 1 length*
*increase by one length every minute
Additional
Optional
Accessory
Work:
Upstairs Bro-Sesh:
Lat Pull Down: 2x10
Cable Face Pulls: 2x10
DB Curls: 2x10
Additional
Optional
Conditioning
Work:
Rowing
Using max WATTS average found last week, perform
1:00 on/1:00 off x 8 sets at 65% of max avg. watts
.