WOD: June 30, 2022

LOWER BODY DYNAMIC EFFORT / CONDITIONING

WORKOUT

Strength A – 8 Sets
EMOM (Every minute on the minute)

Seated Dynamic Box Jumps x 3
These are explosive reps, wear a weighted vest if possible.

Strength B – 6 Sets
EMOM (Every minute on the minute)

Conventional Deadlift against a band 6 x 3 (Medium+)
Every minute on the minute do 3 reps. Medium+ weight should be about 60-70% of your 1RM (rep max).

Movement Circuit – 4-30-10
4 Rounds / 30 seconds of work / 10 seconds rest. Perform exercise 1 for 30 seconds followed by 10 seconds of rest. Perform exercise 2 for 30 seconds followed by 10 seconds of rest, etc. Repeat for 4 rounds.

WARM UP

Jump Rope – 2-3 Min
Walkout Complex x 5 (Bear Crawl Walkout -> Push Up -> Straight Leg Walkin -> Pike Fold/Hold -> Deep Squat/Hold)
Banded Good Mornings x 15
Knee Hugger to Front Lunge x 10 (each side)
Hip Circle to Back Lunge x 10 (each side)
High Knees x :30 sec

DECOMPRESSION

Kneeling Hip Flexor Stretch x 60 seconds (each side)
Band Hamstring Stretch x 60 seconds (each side)
Pigeon Stretch x 60 seconds (each side)
Foam Roll any muscles you feel excessive soreness or tightness. Make sure to “hold the roll” for 30 seconds on tight muscles.

StretchWOD – LOWER BODY

20 minute daily stretch routine. Do not do this in conjunction with your daily workout. Perform your StretchWOD ideally first thing in the morning or before bed at night.

Lizard

3 minute hold, each side. Hips, glutes.

Twisted Lizard

2 minute hold, each side. Hips, hamstring, glutes.

Saddle

3 minute hold. Ankles, quads, spine, knees.

Half Saddle

3 minute hold, each side. Ankles, quads, knees.

Parasympathetic Breathing

5 minutes.