Extra Credit 2.3.20
WOD: “Hang Loose”
Arms By Arlan™️ 1.5
Barbell Reverse Curls
Barbell Biceps Curls
Barbell Skull Crushers
Barbell Close-Grip Floor Press
*Find a weight you can do the first 18 unbroken for the barbell movements. The limiting factor will be the reverse curls and the skull crushers. Use the same weight for all of the barbell movements. Record weight used and time completed.
WOD: “Skipping Rocks”
Core / Conditioning
Every 3 minutes for 12 minutes (4 rounds):
15/12 Cal Assault Bike
:30 GHD Parallel Hold
:30 Sorensen Hold
*This WOD will test both our conditioning and our static holding strength. You will create your own rest within the 3 minutes. Ideally we want to have a minimum of :45 of rest before the next round.
WOD: “Hot Wheels”
Front Rack Step Up Strength Progression:
Within 20 minutes:
2-3 sets (extra set on weaker leg) x 10 reps of Front Rack Step Ups at 60-70% of 5RM
*This is our new Squat Strength Cycle . This will be our second week. We will be building up to a new heavy 5 rep by the end of this 8 week cycle. Rest as needed between sets and repeat until all sets are completed. Be sure to perform one more set on the weaker side. Record weights and any pertinent notes.
WOD: “It’s Complex”
Rest Day/Active Recovery
WOD: “Eggs & Bacon”
Single Leg Hinging Strength Progression
In 20 minutes:
Find a 5 rep max Single Leg Barbell RDL on both legs
*This is our new Hinging Strength Cycle . Very similar to our unilateral squat strength progression (front rack step up) this will be a unilateral hinging strength cycle. This will be our test week. We will be building up to a new heavy 5 rep by the end of this 8 week cycle. Rest as needed between sets and repeat until we find our 5RM on both sides. Limit yourself to the weaker of the two legs. Find a weight where you are at a 5 rep max for BOTH sides (this should be the same weight. Don’t go up any heavier than your weakest leg). Record weights and any pertinent notes.
WOD: “BeachFit Spartan”
BeachFit Spartan Post WOD Stretch
10 Min AMRAP for Quality / Stretching:
2 Perfect Stretches / Side
2 Cobra to Down Dog Transitions (2-3 second hold at each position)
*Use this as a cool down from our BeachFit Spartan Race. Take it nice and easy and use it to loosen it up from an awesome workout.
2020 02 02