WOD

Monday, May 25th 2020
Link to Join ZOOM Classes:
https://zoom.us/j/936461550

Class times/programs  are updated in WODIFY class schedule and on our Class Google Sheet.

Warm-up
A. General

EMOM x 3
5/5 single leg glute bridges
15 in and out jumps
10 jumping air squats

B. Mobility
PNF hamstring stretch
7x/side
– 7 seconds contraction, pushing with your foot against the band/towel/belt
– 7 seconds stretch, pulling your foot toward your with the band/towel/belt

C. Specific
Static
– 30 seconds hold in a deep Squat
Dynamic
-5/5 Cossack squats

Weightlifting
Back Squat (6 x 4 @62-82%)
Back Squat
1 x 4 @62%
1 x 4 @72%
2 x 4 @80%
2 x 4 @82%

DEKA AT HOME Partial

Back Squat
1 x 4 @62%
1 x 4 @72%
2 x 4 @80%
2 x 4 @82%

*If athletes do not have the loading to perform these percentages, we have the following option to compensate for the lack of barbell load and still target eccentric strength and strength endurance:

E(2)MOM x 6
6-8 Tempo Back squat (Barbell or DB) @3.2.X.1
In remaining time: AMRAP wall sit

*Athletes should make sure to be aggressive in the concentric drive. It should be as explosive as possible in this iso-dynamic training.

DEKA AT HOME Zoom

E(2)MOM x 6
6-8 Tempo Back squat/Backpack squat @3.2.X.1
In remaining time: AMRAP wall sit

*Athletes should make sure to be aggressive in the concentric drive. It should be as explosive as possible in this iso-dynamic training.

Metcon
Metcon (Time)
For time
15-12-9-6
Ring Muscle-ups
400m Run BEFORE each set

DEKA AT HOME Partial

For time
15-12-9-6
Bar muscle ups
400m Run or 15/12 Cal Machine

*Bar MU substitute
4 rounds
400m Run or 15/12 Cal Machine
5 x DB Gymnastic Complex @ 2 x 50/35lbs:
-4 push-ups
-4 alternating renegade rows

DEKA AT HOME Zoom

For time
15-12-9-6 Muscle-ups
400m Run or 15/12 Cal Machine or 20 Broad jumps BEFORE each set

Muscle up substitutes:
Seated Russian Dips
OR
12 push-ups
12 object bent over rows (BB, DB, Bag)/Table or towel rows

Russian dip scale:

*Use a ball if no foam roller

Accessory
Metcon
Core

Half turkish Sit-ups

EMOM 6
Odd: 10 right arm
Even: 10 left arm