DATE – Sunday – STRENGTH

Warm-up: 

Skipping & dynamic stretches

 

Mobility:

Roll triceps on barbell

Banded hip flexion lunge

 

WOD A) (25 mins)

5-6 working sets for max load:

 

1 power clean, 1 hang squat clean, 1 front squat, 1 split jerk

– Rest 90-120s between sets –

 

WOD B)

B1) Bench press 4 x 5

B2) Weighted hip extension 4 x 12-15

B3) Kettlebell snatch 4 x 6-8 per arm

 

Cycle through the 4 rounds of 3 movements with short rest as needed.

 

 

DATE – Sunday – WOD

Warm-up:

750m row – for those not in the strength class

 

Mobility:

Dynamic warm up – shoulder prep

Band pull apart series

 

WOD A)

15 Min to work up to a 1RM Turkish Get up

Rep must be completed in complete control, up and down, on both sides to count. Try heavy KB’s and Barbells.

 

WOD B)

For time:

500m row

50 x Strict press (45/35)

200m Run

50 x Barbell bicep curl (45/35)

200m Run

50 x Good Morning (45/35)

200m Run

50 x Dips (ring or static)

5 Rope Climbs