THURSDAY - Travel W.O.D.
20 Leg swings (front to back/side to side)
10 Ankle Rotations (clockwise/counter-clockwise, left and right)
10 Spidermans/Runners Stretch - Left/Right
10 Supermans with 3 second hold
5 - 5 - 5
1. Place a low stool, stack of bath towels or pillows about 18" from a wall.
2. Stand in front facing a wall, starting about a foot away.
3. Position your foot stance shoulder width or slightly wider than shoulder width, with toes slightly angled out. 4. Place arms locked out overhead, palms facing the wall, thumbs interlocked.
5. Maintaining a tight core (abs & back), slowly lower into a squat, attempting to bring the crease of your hip below the top of the knee, and tap the stool or towel stack with your bottom. Through this movement, knees must open and track over toes. Keep feet firmly planted, upright torso. Hands should not touch the wall.
6. Hold at the bottom position for a 3-second count. Then slowly raise up consciously tightening glutes, pushing off the floor with your feet, keeping core/abs tight.
Perform 3 sets of 5 reps, holding for 3 seconds at the bottom position. In each set, stand closer to the wall. See video demo below.
METCON: For Time
10 Tuck Jumps (See video demo below and modify as needed)
20 Lunges, with dumbbells or water bottles*
30 Push Press**
10 Tuck Jumps
* Lunges: If available and accessible, use dumbbells for this movement. The prescribed weight is 50 lbs. for men/35 lbs for women, however choose a weight you can safely grasp without dropping.
To simulate dumbbells, perform lunges while holding two water bottles in each hand. Water bottles can range in weight anywhere from 16 ounces to 2 liters. A left lunge and right lunge count as one rep.
** Push Press: If available and accessible, use dumbbells for this movement. Use same weight prescribed for the lunges.
To simulate a push press, use a weighted object such as text book, phone book, a one-gallon water/milk jug, etc. Grasp object and cradle in palms of your hand as needed. Perform the movement by dipping the knees slightly, then quickly extend hips, contract glutes, and press the object overhead, biceps slightly behind the ears.