-Tabata box jump, 16/20-in. or single leg jumps
-Tabata arched body hold/rock
-Tabata handstand hold
-Tabata front lever
-Tabata lunge
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For L-sit, front lever and handstand hold, count the number of seconds maintained in the hold. There is no rest between exercises.
Back squat 8-5-5-3-3-3-1-1-1-1 reps
Range find for 1 rep max. Please record this number!
Partner WOD: I Go/You Go 7 rounds each:
-12/8 pushups
-20/15 cal bike
-30 DU’s
One partner does a full round before switching. The goal is to sprint as long as you can maintain.
WOD 2= dip work mobility
3R
-5 deficit pushup or ring pushup
-15 s at the top of the dip
-10 s at the bottom of the dip
– 2 x 10 second dip negative”
On a 17-minute running clock, for max reps:
5 rounds of:
-20 seconds of deadlifts, rest 10 seconds
-20 seconds of push-ups, rest 10 seconds
1 min to change weights: Then, 5 rounds of:
-20 seconds of squat cleans, rest 10 seconds
-20 seconds of pull-ups, rest 10 seconds
1 min to change weights: Then, 5 rounds of:
-20 seconds of hang power snatches, rest 10 seconds
-20 seconds of hollow rock, rest 10 seconds
WOD1: 4 Rounds for time
-Bike 25/20 cal
-rest 3 min
Wipe down bikes as needed
WOD 2 = Patellar alignment practice
-10 double leg calf raises (toes out)*
-10 squats
-10 double leg calf raises (toes in)
-45s kneeling achilles stretch each side
-10 pike squats. Hug knees to chest at bottom of the squat
– 2Rounds of 35s of lunge stretch each side.*
-25 consecutive tibialis raises against a wallhttps://www.youtube.com/watch?v=gNS_QjGAs_k&t=5s
* For all calf raises: Do not bounce! Pause for 1-2 secondsat the bottom (try to touch your toes to your shin) then squeeze at the top.make sure the big-toe side of the foot is engaged, but try to keep the footbalanced.
**Stay in the bottom of the lunge for the 35s. Keep torsostraight by working the back leg and glutes with heel up. For the front leg,dorsiflex the foot as much as possibleand move into Poliquin position if you have no pain. Use elevation on the frontleg if you want to scale