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Wednesday 8.19.20

Mobility Warm-Up (10-15 Minutes)

Bar Hang

10 Scap Pull-Ups

Couch Stretch

Bottom Squat Stretch

Rig Pectoral bent arm stretch

Lat Foam Roll

 

Strength/Skill - Power Clean

 

EMOM 2x6 Rounds

7-6-5-3-2-1

Build to a heavy 1 RM 

 

WOD (Workout of the Day) 

"Bergeron Beep Test"

EMOM complete 1 Round

7 Thrusters 75/55

7 Pull-Ups

7 Burpees

Go until you cannot complete all the above in 1 minute

Incorporated Energy Systems in WOD:  Phosphagen, Glycolytic

Stimulus:  

  • Our goal for this workout is to target 5-12 Rounds
  • Score is last minute completed

*Scale accordingly if any exercise cannot be performed RX

Back to Incorporating all 3 Energy Systems (Phosphagen, Glycolytic and Oxidative) in your training on a weekly basis is consequential in developing a well-conditioned engine. Whole-body conditioning increases endurance and muscle strength.

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