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The WFA Blog

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Week of 04MAY2020 L&M #3

Intent: PlayIntensity: GreenInspiration: “Relax” PREP 5min Flow1 minute/side Combat Stretch1 minute Froggers – Using the muscles to pull at both ends without causing pain1 minute/side

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Week of 04MAY2020 L&M #2

5/6/2020 Intent: Prepare/PerformIntensity: OrangeInspiration: “Higher” PREP 5min Flow2 Rounds:5 Inch Worms20 Frog Pumps5 Floor Mantis STRENGTH RFQ2010/10 One-leg Poor Man’s Leg Curl12-15 Pike Push-ups5-8 Natural

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Week of 04MAY2020 L&M #1

OVERVIEW / BRIEFING Intent: PrepareIntensity: YellowInspiration: “Solid” PREP 5min Flow2 Rounds:30s Prying Squat20/20 Extended-Range Side-Lying Hip Abductions20 Half Push-ups – Plank position, only go down

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