Tuesday February 6, 2024

Warmup

6 Cal Row/Bike

10 Hollow Rocks

10 Russian KB Swings

10 Air Squats

6 Cal Row/Bike

10 V-Ups

10 KB Swings (American)

10 Squat Jumps

Then…with an empty barbell

10 Good-mornings

10 RDL

10 Deadlifts

Mobility

:30 Wall Hinge Stretch

Skill/Strength

EMOM 10:

2 deadlifts

4 box jumps

Warm up to something heavy.  Jump on the highest box possible without misses. 

WOD Primer

4 Cals Row/Bike

4 Situps

4 KB SDHP

4 Ball Slams or Ski Cals

WOD

Double Tabata

Cals (bike or row)

Situps

KB SDHP

Ball Slams (or Ski Cals)

For max reps.  Choose your own weight for the KB SDHP and Ball Slams. 

Double Tabata is 40 seconds work / 20 seconds rest for 4 cycles (4 minutes).  You may do the exercises in any order.  Rest 1 minute between exercises.  Larger classes coordinate so everyone has a ball for ball slams. 

Example:

:00 - :40 – max situps

:40 – 1:00 – rest

1:00 – 1:40:  max situps

1:40 – 2:00 – rest

2:00 – 2:40 – max situps

2:40 – 3:00 – rest

3:00 – 3:40 – max situps

3:40 – 4:00 – rest

4:00 – 5:00 – rest

5:00 – 5:40 – max cals

5:40 – 6:00 rest

Etc.