Week 4…and the numbers are improving!!!
Here is a general preview of the week ahead. If you know you’re lacking in a particular bodyweight strength or another important fitness component, plan your week to get it in. We’re giving you this information so you can focus on creating balanced fitness, not as a way for you to cherry-pick workouts, please keep that in mind.
Parts in Red specifically target improving your bodyweight tester.
*This is based on health, Fitness may be slightly different*
A. Main Body Weight Training WOD
B. Aerobic Add-On: A medium to low intensity finisher to “A” to improve aerobic endurance.
C. Injury Prevention/Mobility: Exercises, Foam rolling, and stretching that improve your positions and keep you healthy.
A. OLY Conditioning Complex: A combination that builds skill, explosive strength, and core endurance.
B. Longer METCON (Metabolic Conditioning)
A. Strength and Power: Deadlifts and Big Box Jumps
B. Skill + Core Conditioning: Mixture of Handstand work, core, and other exercises
C. Shorter METCON
WOD make up: Make up the focus training or another session to maintain balanced fitness.
Mobility/Active Recovery: Activation and Mobility exercises to improve positions and improve the effectiveness of your next WOD
A. Strength/Skill: Squat + Pull Up + Double Under Practice
B. Muscular Endurance Conditioning: Conditioning designed to improve your ability with high reps.
C. Injury Prevention/Core/Mobility
Long Partner WOD…FUN 🙂