Warm-up:
- Row 500m
- Spiderman walk 50ft
- Inchworm 50ft
- Hip bridge 10x10 sec
- 10 pushups
- 15 air squats
- 5-7 minutes workout specific practice
WOD:
“Fight Gone Bad”
3 rounds, for total reps in 17mins:
In this workout you move from each of 5 stations after a minute. This is a 5-minute round after which a 1-minute break is allowed before repeating. The stations are:
1) Wall-ball shots, 20-lb. ball, 10-foot target. (reps)
2) Sumo deadlift high pulls, 75 lb. (reps)
3) Box jumps, 20-inch box (reps)
4) Push presses, 75 lb. (reps)
5) Row for calories (calories)
The clock does not reset or stop between exercises. On the call of "rotate" the athlete(s) must move to the next station immediately for a good score. One point is given for each rep, except on the rower where each calorie is 1 point.
Cool Down:
3 rounds, for total reps in 17mins:
In this workout you move from each of 5 stations after a minute. This is a 5-minute round after which a 1-minute break is allowed before repeating. The stations are:
1) Wall-ball shots, 20-lb. ball, 10-foot target. (reps)
2) Sumo deadlift high pulls, 75 lb. (reps)
3) Box jumps, 20-inch box (reps)
4) Push presses, 75 lb. (reps)
5) Row for calories (calories)
The clock does not reset or stop between exercises. On the call of "rotate" the athlete(s) must move to the next station immediately for a good score. One point is given for each rep, except on the rower where each calorie is 1 point.
Cool Down:
Lying on the floor:
- Hamstring stretch (20-30 secs each leg)
- Lumbar stretch (pull knees to chest, holding
knees just below knee caps, press lumbar region into floor while gently
rocking side to side, 20-30 secs)
Sitting:
- Butterfly stretch (20-30 secs), then
- Couch stretch (20 -30 secs each leg)
- Extended Child’s pose (10 deep breaths)
- Finish with foam roller as needed
Coach's Notes.
Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!