2021/2022 Season

Training Block – 1

Week – 3 of 6

WOD:

1) D-Ball Deadlift: 20 Reps Every 2:00 x 5 sets

Pick a load and stay consistent across all sets.

2) Farmers Carry: 50ft Every 1:00 x 8 sets

Use something that is difficult but you’re able to complete unbroken for all sets.

3) Single Arm Russian Kettlebell Swing: 20/side Every 3:00 x 4 sets

Pick a loading and stay fixed for all sets.

4) Safety Bar Good Morning: 10 Reps Every 2:00 x 4 sets

Take these slow and focusing on good positioning and activation.

5) Alternating Single Leg Slider Hamstring Curls: 8/side Every 2:00 x 4 sets

Perform all reps on 1 side before switching to the other.

6) Lying Bench Leg Lifts: 15 Reps Every 2:00 x 5 sets

Farther your hips/glutes are off the been the harder this is.

7) Run – 4 rounds of:

1 mile Run @ Moderate Pace

400m Walk

No rest between rounds, one continuous piece.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE