DATE – Sunday – OLY/STRENGTH
Warm-up/Mobility) 2 Rounds:
200-250m Row
6 Hip Circles each direction/each leg
5 Hug knee to chest + Samson Lunge each leg
5 Side to side lunges each leg
5 Alternating hamstring stretch/toe touches each leg
10 Banded overhead press
20 secs wrist extension each side
WOD A) (20-25 mins) Clean & Jerk: Build to a heavy double for the day
WOD B) Back Squat: 3 x 10 @ 60-70% 1RM
DATE – Sunday – WOD
Warm-up) 1 Round:
Shoulder Circles
6-8 reps with light plates; ATYT’s
7-10 Ring Rows – easy progression, 1 second pause at the top
8-10 reps with light plates; WY’s
10-20 Pushups – easy warmup set
Mobility) Shoulder Stretch with Green band, 30-40 secs each position:
Pec opener
Shoulder extension/dip position
Lats
WOD A)
Adv) 3 Rounds:
Max Strict Muscle Ups + Max Dips after last rep
25-50’ Handstand Walk
-Rest 90 secs between Rounds-
Int) 3 Rounds:
Max False Grip Strict Ring Pullups + Max Strict Ring Dips
10-20’ Handstand Walk, or 20-30 secs Handstand Hold
-Rest 90 secs between Rounds-
Beg) 3 Rounds:
Max Band Assisted Strict Pullups x 3-5 reps + Max Bar or Parallette Dips
10-20’ Handstand Walk, or 20-30 secs Handstand Hold
-Rest 90 secs between Rounds-
WOD B) 21-15-9 rep for time:
Shoulder to Overhead 155/105lb
Box Jump 30/24”
WOD C) Shoulder cool-down 2 sets of 10-12 reps per exercise with orange or red band:
Band pull-aparts, external rotation, trap raises
