Building The Foundation — Week 1, Day 1
Skills Are Valuable
Pre Warmup
2:00 Couch stretch, each side
Wrist Mobility Work
https://www.youtube.com/watch?v=2IDqSq138_g
Warm-up
4 Rounds (10:00 CAP)
20m Sideways Gorilla Crawl
20m Side Lunges
Gorilla Crawl: https://youtu.be/ltI7h1SGbeg?t=67
Warm-up
6:00 ALTERNATING EMOM
EVEN MINUTE:
10 Back Squats
ODD MINUTE:
10 Leg Swings — each leg (front to back)
10 Leg Swings — each leg (side-to-side)
Leg Swings: https://youtu.be/naW8u72lOzI?t=8
Number of reps is total — for both legs — unless indicated as each leg.
START WITH AN EMPTY BAR AND WORK UP
Weightlifting
Back Squat (5 Rounds, 5 reps every 0:90 )
70% of your 1-rep max.
3s pause at the bottom of each rep
Bootcamp
Goblet Squats (55/35) Increase weight as appropriate
Metcon
3 ROUNDS
15 DUMBBELL PUSH PRESSES
15 PULL UPS
400M RUN
20:00 CAP
Rx+ 60/40
Rx 50/35
Scaled/Bootcamp 35/20
