W/U: 3 Rounds
10x Lunges
10x Bounds
10x Swings
PVC Passthrough
10 Minutes: EMOM
4x Atomic Manmakers
6 Rounds For Time:
10x KB Floor Press
10x KB Swing
10x Russian Twist
10 Minutes: Interval
:30 sec. Bounds
:30 sec. Rest
:30 sec. Wall-Sit
:30 sec. Rest
3 Rounds:
10x Up/Down (from Jane Fonda)
10x Clams (from Jane Fonda)
10x (ea) Plank Knee Tuck to Donkey Kick
The workout of the week begins with a 3 round warm up that combines basic squatting movement with explosive hip and lateral movements as well as shoulder mobility.
The first effort is an extremely rigorous complex movement that will tax the entire body as well as the cardiovascular system. The timing of this effort is programmed such that it is imperative to perform the exercise quickly in order to have enough time to recover between bouts of work.
The second effort is 6 rounds for time of 3 primarily upper body exercises. This is a test of muscular and cardiovascular endurance. The goal here is to demonstrate gains achieved by pushing to your work capacity limit and getting done with the prescribed rounds as fast as possible. This time will be recorded and retested!
The third effort is a combination of explosive lateral movement and isometric flexion designed to simulate the basic movements of skiing, skate-skiing, and of course hockey. These are performed at a work/rest ratio of 1:1. This interval is sure to build up some lactic acid.
The final effort is a combination of hip mobility and core stability. Everything we as humans do requires both, so it is necessary to maintain them.
Regards,
Pete Wilson
