Complimentary PT Session
Carly Stote will be hosting Complimentary 15 minute Physical Therapy Screenings on Saturday 8/15 from 8-10:30am & Wednesday night from 3-730. Sign up on ZenPlanner or email [email protected]
Physical therapy screenings are performed on those who may have pain, tightness, mobility limitations, and/or weakness. These screenings include basic tests that measure range of motion, motor control, strength, & flexibility. Based on these findings, the physical therapist will give you an opinion on the best path of treatment.
You can book your appointment HERE
Indoors Primarily
Warm Up
In 3:00
200M Run
14/10 Push-Ups with Feet on med ball
AMRAP Medball Hamstring Curls
1:00 Rest
In 3:00
200M Run
7 Single Leg Med Ball Deadlift Each Leg
AMRAP Knee Tucks or V-Ups with laces on medball
Mobility
MB Seated Glute Stretch
MB Thoracic Spine
MB Prone Kneeling Chest Stretch
MB Kneeling Lat Stretch
Accessory
30s Work:10s Rest
Medicine Ball Sit-ups
Russain Twists
Plank with forearms on ball
Knee tucks with the feet on the ball
Alternating Medball V-ups
WOD
2 Rounds
In 5 Minutes Complete
30/25 Calorie Row
20 Wall Balls 20/14
Then AMRAP
Push-ups
Rest 1 Minute
In 5 Minutes Complete
30/25 Calorie Row
20 Wall Balls
Then AMRAP
Deadlifts 225|155
Rest 1 Minute
L2 –185|125
Level 1- 25/20 Cal Row, 135|95
ADV – 40/30 Cal Row, 30lb MB, HSPU’s
Outdoor WOD
2 Rounds
In 5 Minutes Complete
400m Run
20 SA DB Thrusters 20/15 (10 each arm)
Then AMRAP
Push-ups
Rest 1 Minute
In 5 Minutes Complete
400m Row
20 SA DB Thrusters 20/15 (10 each arm)
Then AMRAP
Deadlifts 225|155
Rest 1 Minute
L2 –185|125
Level 1- 300m Run,135|95
ADV – 30|20 lb DB, HSPU’s
Extra Work
EMOM12
ODD – Bench Press
5 Reps – 31×1
Even – 1 Legless Rope Climb
ADV – 1 L-Sit Rope Climb