your enemy

WOD: Friday, 8 April 2016

WARM UP:

Foam Rolling & Basic 4 Stretching

5 minutes of rowing, jump rope or assault bike.

before class

.

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

.

WEEKLY SPECIAL:

New Warm-Up

.

STRENGTH:

.

Smolov Jr. Strength Cycle Week 1

Front Squat 10×3 @ 85% Of 5RM

EMOM 10 min

.

WOD:

3 Rounds for time of:

21 Slam Balls  15/9 Kg 15 KB

Russian Swing, 32/24 kg

9 Wall Climb

.

Scale 1:

21 Slam Balls  12/6 Kg

15 KB Russian Swing, 24/16 kg

9 Wall Climb

.

Scale 2:

12 Slam Balls Pick-Up AHAP

9 KB Russian Swing, AHAP

6 Wall Climb AFAP

.

Coaches Note:

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.

Advertisements