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Thursday BURN

READY

1.) 1 Round (0:00-6:00)
- Standard 400M Run
- 6E Knee Hug to Inverted Toe Touch
- 6E Hip Cradle
- 6E Crossover w/Reach
- 6 Inchworm (Down) + Updog + Downdog + Inchworm (Up)

* Allow 6:00 for athletes to grab barbells and get ready for the BURN.

E.S.D.

Metcon (AMRAP - Rounds)

2.) BURN (12:00-42:00)
2a.) Every 2:30 for 6 Rounds (15:00)
- 8 Barbell Hip Thrust (w/40%+ 1RM Back Squat) (Building) *
- 10 GHD Sit-Ups (Sub for 15 Ab-Mat Sit-Ups)

* Barbell Hip Thrust is performed with the upper back supported on a bench. Substitute for weighted Glute Bridge with a DB with upper back on the floor if needed.
* Both movements are performed in the same interval. REST for the remainder of the interval. You can progress in load on the barbell hip thrust if you would like.
* Move immediately into the next 6 intervals.

2b.) Every 2:30 for 6 Rounds (15:00)
- 10E Alternating Single Leg V-Ups (https://www.youtube.com/watch?v=0EIDVDbzVNo) (or unweighted russian twist)
- 8E Rear Foot Elevated KB Goblet Good Morning (https://www.youtube.com/watch?v=MP6V5t5_JFI) *
* Substitute rear foot elevated good morning for 15 standard kb goblet good morning.

* Allow 5:00 for clean up and to move into adaptation.

ADAPTATION

3.) 3:00 EMOM (47:00-50:00)
Minute 1: :20E Half Kneeling Hamstring + Lizard (R)
Minute 2: :20E Half Kneeling Hamstring + Lizard (L)
Minute 3: :20E Pidgeon

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Thursday, March 10, 2022

Male Clients