Introduction
+ Hardest Movement, Favorite Movement?
DROMS
Mat Series A
+ Samson
+ Calve Walk > Inch Worm
+ Pigeon Pose
+ Mountain Climber
+ Triangle Pose
+ OH Reach L-Sit to Bridge walk out
Warm-Up
3 Rounds of:
:30 Jump Rope
:30 Plank
Focus Movements
Back Squat
+ Into: Weighted Expression of Air Squat, how to take it out of rack
+ Barbell 5×5
Set up 4 Racks and have the group partner up and perform 5 sets of 5 reps on your count. Increase weight on 3rd and 5th sets.
WOD
“HELEN”
3 Rounds for Time of:
Run 400m
21 KB Swings
12 Pull-Ups/Ring Rows
Cool Down
Mat Cool down Series A
+ Straddle
+ Seated Fig 4 Ham
+ Behind Head Chest Stretch
+ OH Tri Lat
Fox says
Helen KILLED my guy, Aaron. 18min+ overall, with 1 pood and black band. Good that there was not a lot of other work in this class.
Great to have a benchmark they will likely come back to at least once or twice a year.
David says
This worked well for the group class. Needed some help from malcolm to get people in and out of bands. We had one person Ring row.