02/16/2023 Thursday’s Workout
by Ana Liston
WARMUP
2 ROUNDS
1:00 Row
5 Up-Downs w/4 Alt. Shoulder Taps*
10 KB Goblet SLOW Alt. Marches**
10 Straight Leg Sit-Ups
Intoโฆ
2 ROUNDS
1:00 Row
10 Glute Bridge-Ups
10/10 KB Side Bends
10 Butterfly Sit-Ups
WORKOUT
3 SETS FOR QUALITY*
1 min (30 sec per side) KB Suitcase Carry (Athlete Choice, Moderate-Light)*
750/600m Row
25 Up-Downs
25 Russian KB Swings
25 Sit-Ups
*Thursday’s during the Open are meant to be long, sweaty prep workouts for tomorrow’s test
-Rest 1:00 b/t Sets-
(No Measure)
COOL DOWN
FOR RECOVERY
2:00 Foam Roll Lats
1:00/1:00 Hurdler Stretch
1:00 Olympic Wall Squat
(No Measure)
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10/13/2024 Sunday’s Workout
WARMUP 2 ROUNDS200m Run8 Push-Up to Pike10 Ring Rows10 Up-Downs10 Bird Dogs Intoโฆ 2 ROUNDS6 Shuttle Runs8 Push-Ups OR 8 Box/Bench Dips10 DB Bent Over Row10 Up-Down + Mountain Climbers10… Continue reading
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