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

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