- https://www.youtube.com/watch?v=5Js9642JJAo
- 1 min Calf Smash (each)1 min Foam roll Hamstrings1 min Barbell quad smash (each side)
- 4 rounds:10 Double DB Prone Row (moderate weight)10 Lying DB Hamstring Curl (moderate-light weight)*Rest 1 minute b/t rounds
- Freedom (RX'd)Teams of 2 (1:1)50-40-30-20-10 Calorie Air Bike**40-32-24-16-8 Women's Calories-Repeat from Jan 5th, 2023* See Coaches Notes for Independence, Liberty, Limited Equipment, and Large Class Option
- 1. Movement Prep/Activation and Increasing Heart Rate8:00 AMRAP25-sec Air bike (easy)25-sec Air bike (moderate)10-sec Air bike (hard)5 Jumping Squats5 Down Dog/Seal Pose Transitions5 World’s Greatest Stretch (each side) 2. Workout Prep1:1 With Partner (Each perform then move to the next set)30-second Bike (easy)into20-second Bike (moderate)into 10-second Bike (hard)
- https://www.youtube.com/watch?v=Zan6Dlnf2PU
- 1 min Seal Pose1 min Bicep stretch on wall1 min Tricep lacrosse ball smash (each side)
- Freedom (RX'd)800m Run50 Pull-Ups100 Push-Ups150 Air Squats800m RunThe pull-ups, push-ups, and air squats can be partitioned in any way. The runs must be done unbroken. Advanced athletes can choose to add a weighted vest.* See Coaches Notes for Independence, Liberty, Limited Equipment, and Large Class Option
- With today being the start of Murph prep, now is a great time to work on form and efficiency in whatever pull-up option you plan to use when we do full Murph in 5 weeks.Level 1: jumping pull-upsLevel 2: kipping or butterfly pull-upsLevel 3: vestedYou have 50 pull-ups coming up in the workout, so don't do a lot of volume now. Play around with different heights for jumping pull-ups, work on improving form in kipping/butterfly, or practice with a vest for level 3.
- 1. Movement Prep/Activation and Increasing Heart Rate1 Round Through10 yd walk on toes10 yd walk to toes backwards10 yd walk on heels10 yd walk feet turned out10 yd walk feet turned in10 yd lunge walk-arms locked out overhead10 yd lunge walk – torso twist towards forward leg10 yd butt kickers10 yd high knees-into-Crossover Symmetry Warm-upor Banded 7's* If you have time, go through more of the Hinshaw Warm Up *2. Workout Prep1 set100m Run (workout pace)3 Pull-Ups6 Push-Ups9 Air Squats