Mobility

Hip Focus Week!

Level 2 hip CARs. These aim to force any compensation patterns out when doing regular hip CARs, and force the head of the femur to rotate more into the hip joint! These get pretty tasty, so stay strong and create maximal tension when performing! Perform 3 sets of 3 reps.

Mobility: Hip IR PAILs/RAILs

2mins passive hold PAILs: Ramp up from 10%-100% /Hold 100% for 10secs RAILs: Reverse contraction for 10secs Relax into new range of motion Repeat 1x.

Hip IR End range lift offs: Perform a 5min AMRAP working on both legs, the aim is to develop strength and control in the new range of motion moved into when performing PAILs/RAILs

No Equipment Ninjas

HSPU (5 sec eccentric)

5 sets x 2 repetitions

Pistol Squat (5 sec eccentric, 5 second hold)

4sets x 4repetitioms + (2 x 2)

Pull-up (3 sec eccemtric, 3 second hold)

6 sets x 3 repetitions

Single Arm Samurai

VARIETY DAY

5 Rounds

1 get ups + 5 snatch

*Repeat on opposite arm (2min rest between rounds)

Full Kit Wankers

Bench press

Build up to a 7RM bench
Rest 2 mins then complete
5 sets of 2 reps at this weight
with 10-30 seconds rest in between

WOD

"Holleyunder"

30 RFT

1, Clean
3, HSPU
20, double unders

"Beach Body WOD"

3 rounds

30 oblique twists
20 alternating v-ups

beginner: scale reps
intermediate: rest between exercises
advanced: rest between rounds
torment: no rest