WOD: November 12, 2020

LOWER BODY / CONDITIONING

WORKOUT

Strength

Conventional Deadlift against a band 8 x 3 EMOM (Medium)
Every minute on the minute do 3 reps.
Medium weight should be about 50% of your 1RM (rep max) and banded. If bands are not available, use 75% of your 1RM.

Circuit A – 4 Rounds
1-3 minutes REST in between rounds

1 + 1/4 DB Front Squat x 10-12 (Medium+)
DB Vertical Jumps x 10
Toes Elevated Calf Raises x 15

Circuit B – 4 Rounds
1-3 minutes REST in between rounds

DB Overhead Walking Lunges x 10 (each side)
Banded Side Bends x 15 (each side / heavy band)
Wall Sit x 45 sec

Finisher – 4 Rounds

Band Resisted Bear Crawls 45 sec

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.