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#3484 – Thursday 10/10

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Thursday 10/10/19

ATHLETE GOAL – Prep the body and mind for the first Open workout tomorrow, 20.1! For athletes taking tomorrow seriously, use today as an active recovery day. For athletes needing a little more intensity, increase loading on weighted objects and jam the gas pedal on the bike / rower.

STIMULUS – Recovery based workout. We want a long and consistent pace. Movement wise we want you to work through a full ROM, get sweaty, work out any soreness, and be ready for tomorrow’s Open effort.
Dosing this workout up, go heavier and/or faster on the monostructural movements. For athletes that really need the
intensity out of this workout, don’t be afraid to change the movement portion of the EMOM to max reps of a single
movement. Max reps double DB snatch / Max reps med ball thruster or wall ball.


RECOVERY WORKOUT*
EMOM x 10 MINUTES

Min 1 – 20 Double Unders + 10 Alt DB Snatch
Min  2 – Row or Bike, Moderate Effort

-Rest 3:00-

EMOM x 10 MINUTES

MIN 1 – 5 Med Ball Cleans + 8 Wallballs
MIN 2 — Row or Bike, Moderate Effort

*This recovery effort is to set-up tomorrow’s Open Workout. Pre-gameday, we want a good sweat, lots of ROM, and walk away feeling
great. During this year’s Open we will see a new format every week


COOL DOWN
FOR RECOVERY
5:00 Foam Rolling or 5:00
Flow Stretching