heart of a warrior

WOD: Thursday, 7 April 2016

WARM UP:

Foam Rolling & Basic 4 Stretching

5 minutes of rowing, jump rope or assault bike.

before class

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FLEXIBILITY WARM-UP

10x Bent knee iron cross

10x Rollover into V-sits

10x Rocking frog stretch

5x each side Lunge flow

10x Squat + Thoracic rotation

10x Cossack Squat into Pigeon

THORACIC FLOW

5x Push ups – 10x Scapular Push ups – 5x Divebomber – 10x Lying S-waves –  10x Backburn

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WEEKLY SPECIAL:

New Warm-Up

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STRENGTH:

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Smolov Jr. Strength Cycle Week 1

Front Squat 8×4 @ 80% Of 5RM

With a beeping clock: every 1:15 min

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WOD:

Tabata Weighted Sit-Up, 20/10 Kg Plate

Rest 1 min

Tabata Hand Release Push-Ups

Rest 1 min

Tabata Deadlift, 100/70 Kg

Rest 1 min

Tabata Plate G2OH 20/10 Kg Plate

Rest 1 min

Tabata Weighted Sit-Up, 20/10 Kg

Rest 1 min

Tabata Hand Release Push-Ups

Rest 1 min

Tabata Deadlift, 100/70 Kg

Rest 1 min

Tabata Plate G2OH 20/10 Kg Plate

Rest 1 min

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Scale 1:

Weighted Sit-Up, 10/5 Kg Plate

Hand Release Knee Push-Ups

Deadlift, 80/50 Kg

Plate G2OH 10/5 Kg Plate

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Scale 2:

Sit-Ups,

Box Push-Ups

KB Deadlift, AHAP

Plate G2OH 5/2.5 Kg Plate

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Coaches Note:

Your score will be the lowest number of  reps out each 8 round blocks.

The Tabata protocol is 8 rounds 20 seconds of work followed by 10 seconds of rest.

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Smolov Jr. is a s single lift strength cycle and is only three weeks long. This high volume, high frequency routine will have you lifting four days per week.

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