Thursday February 8, 2024

Warmup

250m Row

10/side DB OH press

10/side DB Bent Over Row

10 DB Tricep Extensions  https://www.youtube.com/watch?v=7h3lG2WnLXg

10/side DB Side Bends

5 Goblet Squats

10 Cossack Squats (with or without DB)

10 Glute Bridges

 

Mobility

:30 Downward Dog

 

Skill/Strength

Tempo Bench Press 4-5x4

 

Three second controlled descent, one second pause, three second controlled ascent.  Light to moderate weight – something you can control for all 7 seconds of the rep.  Use dumbbells if you’d like. 

 

WOD Primer

250m Row

2 Rounds:

5 Goblet Squats

5 Box Dips

5 Pushups

WOD

1000m row, followed by:

 

25 KB goblet squats

30 matador dips

25 KB goblet squats

60 pushups

25 KB goblet squats

 

F:  air squats; box dips; box pushups

P1:  as written

P2:  reduce reps (20 KB goblet squats each time; 20 dips; 40 pushups)

C:  15 barbell front squats (135/95 or more) instead of KB goblet squats; ring dips; deficit or ring pushups

Jacque Hagen