Thursday 20210408


Happy Birthday Edward Sampognaro!!

Warm-up – Warm-up (No Measure)

**1. Movement Prep/Activation and Increasing Heart Rate**

10′ Each Movement

• Drill 1: High Knee Karaoke (Over, Over, Walk, Walk)
• Drill 2: Over the hurdle drill
• Drill 3: Knee to Chest
• Drill 4: Figure Four
• Drill 5: Lunge with Arms in the Air Finger Interlocked
• Drill 6: Lung with torso twist (twist to the side that the knee is in front)
• Drill 7: Toe Touch (opposite hand opposite foot)
• Drill 8: High Knees (move arms as fast as knee) in place, then slowly lean, then across
• Drill 9: Butt Kicks (palms behind gluten, heel touches palm)
• Drill 10: Straight Leg
• Drill 11: Sidestep
• Drill 12: Sidestep with jumping jack
• Drill 13: Sitting arm swings
• Drill 14: Standing arm swings (hop on the heel)
• Drill 15: Toes out walk (heels 4″ apart, toes facing out)
• Drill 16: Toes in walk (heels out toes pointed to each other heels off the ground)
• Drill 17: Walk on heels
• Drill 18: Walk on toes
• Drill 19: Walk on outside of foot
• Drill 20: Walk on inside of foot

– 10-12 mins of the warm-up and then prepare for the workout –

**2. Workout Prep**

Every min (3 minutes)

100m Run

1st – moderate/fast)
2nd – Fast
3rd – Faster

Workout – Metcon (4 Rounds for time)

4 Rounds

Run 600m (moderate/fast)
rest 2:00
Run 400m (fast)
Rest 1:00
Run 200m (faster)
rest 0:30

* Record each round + Rest time. *

Scaling Option
4 Rounds
Row 750 (moderate/fast)
rest 2:00
Row 500m (fast)
Rest 1:00
Row 250m (faster)
rest 0:30

No Target time for today. Dial in on your own individual pacing.

Warm-up – Warm-up (No Measure)

**3. Strength Prep**

-We are completing strength after the workout today. If you are not comfortable with this then feel free to switch back to normal.

Athletes will be warm after the workout so have them partner up or group up and chip away at the strength with the remaining time. Have athletes partner up to assist with spotting on Bench and remember they complete 2 Bench Press then, 2 deadlifts in the 2 minutes (1 set), and continue the pattern every 2 minutes for 5 sets total (10 minutes).

– Athletes should look to take 30-40secs of transition from bench to deadlift. Don’t race off the bench and rush right into the deadlift.

Strength – Bench Press (5×2)

– 5 sets x 2 reps @ 87.5% 1RM Bench Press

* Complete a set every 2 minutes, on the minute for 10 minutes *

Strength – Deadlift

– 5 sets x 2 reps @ 87.5% 1RM Back Squat

* Complete a set every 2 minutes, on the minute for 10 minutes *
* Complete with Bench press in the same 2 minute time frame *

Accessory – Warm-up (No Measure)

1 min foam roll glutes (each side)
1 min foam roll hamstrings (each side)
1 min pec smash w/ lacrosse ball (each side)

Posted in WOD

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