Warmup:

200m jog

Spider-Man Lunge 30’

Heel2Toe 30’

Side Lunge 30’ and back

Inchworm to hollow body 30’

L-arm KB OH carry 30’

R-arm KB OH carry 30’

200m jog

10 PVC pass thrus

10 PVC around the worlds

S/S/S:

Overhead Squat

5X5

Increase weight ea set

Video courtesy of Catalyst Athletics.

Our new Strength Cycle begins with our Squat variation for the cycle.  This cycle, we’ll focus on Overhead Squats.  Each set, focus on pushing through the elbows to keep the arms and shoulders locked out throughout the lift.  Also, keep the feet fully planted and knees not caving in.

WOD:

3 Rounds:

400M Run

50’ L-Arm KB OH Walking Lunge (55/35)

50’ R-Arm KB OH Walking Lunge (55/35)

Time Cap: 15 Min

Video courtesy of The Active Life.

So, the quick math dictates that you finish each round in 5 minutes or less.  Pick up speed on the run every round, and stay steady with the lunge, as to not lose your balance.

Scaling Options:

Run -> 500M row (ELITE: wear vest)

KB weight -> 35/25 -> as needed (ELITE: 70/55)

Cool Down:

Banded Bully Stretch – 1 Min per side

Couch Stretch – 2 Min per side