Saturday, Week Four, Lactic-Acid Strength (25 min):

A) Total Body Soft Tissue Warm-Up (4 Min):

Lacrosse Ball OR Foam Roll 1- Right, Lat

Lacrosse Ball OR Foam Roll 2- Left, Lat

Lacrosse Ball OR Foam Roll 3 – Right, IT Band

Lacrosse Ball OR Foam Roll 4 – Left, IT Band

B) Total Body Dynamic Functional Warm-Up (4 Min):

Complete as many reps as possible for each exercise in 30 seconds of:

Stretch 1- Piriformis, Right Leg

Stretch 2- Piriformis, Left Leg

Stretch 3 –Squat-to-Stands

Stretch 4 – Inchworm Drill

Stretch 5 –Band Shoulder Dislocates

Stretch 6–Band Diagonal Shoulder Dislocates

Stretch 7 –Band Pull Apart

Stretch 8-Diagonal Band Pull Apart

C) Front Rack Lunge and Pull-Down EMOM (4 min):

Every minute on the minute for 5 minutes, complete 3-5 reps of each exercise. Start with light load and slowly increase the weight each minute until you have reached your desired load.

D) Technique (1 min): Kettlebell OR Dumbbell Front Rack Lunges, Banded Pull-Downs and V-Ups

E) Strength (12 min):

“KETTLEBELL OR DUMBBELL FRONT RACK LUNGES AND PULL-UPS”

Complete 1 round, every 3 minutes for 12 minutes (4 Sets) of:

Rx

Station 1-10-10-10-10, Kettlebell OR Dumbbell Front Rack Lunges OR Box Step-Ups, Alternating

Station 2-20-20-20-20, Banded Pull-Downs

Station 3 – Max V-Ups (Optional)

Start with light load and slowly increase the weight each set until you find your 10 Rep Max.

Note 10 RM #1: ___, Reps Completed #3: ___

 

Saturday, Lactic-Acid Metcon, Part- B (25 min):

A) Lower Body Dynamic Functional Warm-Up (4 Min):

Complete as many reps as possible of each exercise in 30 seconds of:

Stretch 1-Air Squats

Stretch 2 –Deep Wideout Drops

Stretch 3 – Forward Lunges with a Twist

Stretch 4 – Lateral Lunge

Stretch5–Toy Solders

Stretch 6-Squat-to-Stands

Stretch 7- Inchworm Drill

Stretch 8- Stationary Spiderman

B) Technique (1 Min): Running and Stone-To-Shoulder

C) WOD (20 Min):

“NO GIVING UP”

Complete as many rounds and repetitions as possible in 20 minutes for load of:

Rx

2-4-6-8-10-12-14-16-18 etc.….

Stone OR D-Ball To-Shoulders, Alternating

Run 200 OR Row 240 Meters, After Every Round

Note Rounds and Reps Completed: ___+___and Load Used: ___