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12/28/2020

12/28/2020

Valitus Strength and Fitness – ValitusFit

CO2 Tolerance Test (Time)

3 Full inhale/exhales, 4th Full breath in and time the slowest exhale (through the nose) that you can do. If you stop, get stressed out or pause/swallow the test is over.

Record time that you stopped exhale.

Front Squat (5×3)

at 80% of 1rm

33X1 Tempo

rest 2min b/w sets

Metcon (Time)

“Vitamin Db” (at gym WOD)

For Time:

50- Overhead DB Lunges (50/35)(35/20)

40- Weighted Box Jump Step Ups (24/20)

30- Dumbbell Push Presses (50/35)(35/20)

10- Cal Row
12min Time Cap

40-total OH Lunges (alternating legs each rep)

Use same weight for Weighted Box Step Ups as OH Lunge and Push Press if possible

All out on the Rower

Metcon (No Measure)

(AT HOME WODS)

Warmup:

12min AMRFQ:

10- Single Arm Strict Press (per side)

8- Squat Jumps

8- Goblet Squats

10- Scap Push-ups

20-Reverse Lunges (total)

Power: Broad Jumps 4×3

*Jump as far as you can in 3 jumps and rest 2min b/w sets*

Strength 1:

Push-ups

4 sets of Max Effort Push-ups

*rest 2-3min b/w sets*

Strength 2:

TABATA Sit-ups

(8rnds 20sec of work, 10sec of rest*

Metcon:

Karen

150 Wallballs For Time (20/14) **Scale to odd object as Thruster **

Mobility

Upper Body Mobility:

90sec Thread the Needle Pose (per side)

2min- Twisted Cross (per side)

1min- Cobra Pose

20- Scap Push-ups

90sec- Prayer Stretch

20 rounds of Cat and Cow

90sec- Door Frame Pec Stretch (per side)

15- Lying Handcuff Stretches

Lower Body Mobility:

90sec- Downward Dog (pedal out feet aka bend knees)

1min- Childs Pose

90sec- Hip Flexor Stretch (per side)

1min- Downward Dog

45sec- Cobra Stretch

90sec- Half Front Split Stretch (per side)

10- Single Leg Glute Bridges (per side)

1min- Downward Dog

2min- Pigeon Pose (per side, keep shin parallel to wall in front of you)

1min- Cobra Stretch

2min- Seated Saddle Stretch

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