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“Hockey Night” – Wednesday 12-5

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Warm-up

Double Alternating Tabata

:20 on/:10 off

  1. Jump Rope
  2. Hollow Hold

 

Skill

Double Under

 

Accessory

Booty & Obliques

2 Rounds

25ft bandy side steps each side

20 Weighted or resistance band glute bridges

15 Side Plank Hip Raises Each Side (ADV top leg elevated)

 

WOD

40-30-20-10

Row for Cals

Abmat Sit-ups

Double Unders x3

 

Level 2- Double unders x1

Level 1- Single Unders x4

ADV- Sub burpees for row cals, 1/2 GHD sit-ups w/ medball (20,14)

 

Coaches Note-

Steady state day – aim to keep a consistent pace throughout the entire workout where you can keep your dubs in big smooth sets.

 

Extra Work

15-12-9

Squat Snatch (155/105)

Strict Deficit HSPU (4”/3”)

-scale as necessary