A) Whiteboard Brief (0:00 – 3:00)
– Metcon: Today’s workouts have two objectives: aerobic capacity and skill under fatigue. Keep your
effort around 80%.
– Metcon: Today’s workouts have two objectives: aerobic capacity and skill under fatigue. Keep your
effort around 80%.
B) Warm Up (3:00 – 20:00)
“Joe DeFranco Limber 11”
Foam Roll IT Band
Foam Roll Adductors
SMR Glutes (lax ball)
Bent-knee Iron Cross
Rollovers into V-sits
Rocking Frog stretch
Fire Hydrant circles
Mountain Climbers
Cossack Squats
Seated Piriformis stretch
Rear Foot Elevated Hip Flexor stretch
C) Metcon (20:00 – 50:00)
WOD #1 – For total time:
40-30-20-10
Rowing Calories
Rest 90s between sets.
16:00 Cap
WOD #1 – For total time:
40-30-20-10
Rowing Calories
Rest 90s between sets.
16:00 Cap
WOD #2 – For time:
50-40-30-20-10
UB Double Unders
*Rest as needed between each set. If you break you must start your SET over!
50-40-30-20-10
UB Double Unders
*Rest as needed between each set. If you break you must start your SET over!
WOD #3 – For time:
100 Calories on the Rower
10:00 Cap
Rx+: (Reps of 100-80-60-40-20)
L2/L1: UB Single Unders
Alternate Options:
WOD #1: 30-25-20-15 Calories Bike
WOD #3: 75 Calories for time
Recommended Stretching:
Downward Dog x30s-60s (focus on calf stretch)
Twisted Cross x30s-60s each side