Block 3, Day 1 WOD

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Wednesdays are Muscular Density Training Days.

Durability Warm-Up: 3 sets x 5 reps

  • Thoracic Bridge
  • Cat-Camel
  • Updog-to-Squat
  • Squat-to-Standing Forward Bend
  • Deadbugs each side
  • Hinge w/ I, Y, T Raises

Muscular Density Conditioning:  Week 1- TESTING

Complete 1:00 Max Repetitions of the following movements in this order

  • Burpees
  • Sit-Ups
  • Pull-Ups
  • Lunges
  • Hand-Release Push-Ups
  • Rest 2:00 after each attempt.

After completion of test, perform 4 Rounds x 30% of reps accomplished of each movement in a circuit.

An 8-20# Weight Vest can be worn during these workouts, but not during testing.

Core Chassis: 10:00 Slow

  • Elbow Plank Diagonals 5 x :03 Hold each
  • Kneeling Slashers x 12 each
  • Prone Back Extensions x 10

Cool-Down:  Flexibility & Myofascial Release

The rest of the program will be posted soon.