Workout of the Day: Wednesday, 13-March-2024
Announcement
Warm-up
2 Rounds
1 min Wall Sit
30 sec Hollow Hold
2 Rounds
5 Empty bar Squats
10 Ring Rows
Frankenstein Squats (10 min EOMOM
3 Pause Frankenstein Squats (Frank Squats)
Start light and build to heavy set of 3 ( control is key here) (some might need to put plates under heels))
3 Pause Frankenstein Squats (Frank Squats)
Start light and build to heavy set of 3 ( control is key here) (some might need to put plates under heels))
This drill teaches you the proper positioning of both the bar and your body during the clean and front squat.
Place the barbell on the front of the shoulders, releasing your grip and extending your arms out in front of you. The shoulders should be pushed forward to create a shelf, and the bar should be in contact with the throat. Ensure that you only move your shoulder blades forward; don’t round the thoracic spine.
Squat by flexing the knees and hips, sitting in between your legs. Keep the torso upright, the arms up, and the shoulders forward, and the bar should stay in place. Go to the bottom of the squat, until your hamstrings contact your calves.
Return to the upright position by driving through the front of the heel and extending the knees and hips.
Place the barbell on the front of the shoulders, releasing your grip and extending your arms out in front of you. The shoulders should be pushed forward to create a shelf, and the bar should be in contact with the throat. Ensure that you only move your shoulder blades forward; don’t round the thoracic spine.
Squat by flexing the knees and hips, sitting in between your legs. Keep the torso upright, the arms up, and the shoulders forward, and the bar should stay in place. Go to the bottom of the squat, until your hamstrings contact your calves.
Return to the upright position by driving through the front of the heel and extending the knees and hips.
Metcon (AMRAP – Rounds and Reps)
10 AMRAP
400m Run
20 TTB
30 Heavy WB 30/20
40 Sit-ups
50 Air Squats
*target Score – 1 +
Mobility
Time Permitting
Roll your Lats, Glutes and Quads
Pigeon and Childs Pose
Yoga w/Jenny will be held on March 16th and 30th this month at 9:30 am, please reserve a spot, thanks!