DATE – Sunday – STRENGTH
Warm-up/Mobility) 2 Rounds:
50’ Butt kicks, 50’ high knees, 50’ broad jump
10 Banded Good Mornings
10 alt. split jumps
10 band presses
2 sets w/barbell: (Let experienced lifters get at this by themselves and start lifting, tech with newer lifters)
10 Hang power clean
6-8 Push Press
4-6 Split Jerk
WOD A) (15-18 mins) Build to heaviest set possible of the complex: 3 Hang Power Clean, 2 Push Press, 1 Split Jerk
WOD B) 3 sets:
1) Good Morning x 6 reps – 3101 tempo
2) Pendlay Row x 4 Reps – 31X0 tempo
DATE – Sunday – WOD
Warm-up/Mobility)
Big Shoulder warmup
Shoulder stretch w/band on Pullup bar
WOD A) 2 Rounds:
Adv/Int:
Muscle Up x max unbroken
–Rest 60 secs–
Legless Rope Climb x 2-3 reps
–Rest 60 secs—
Deficit HSPU 4/2” x max unbroken (kipping allowed)
–Rest 2-3 mins—
Beg/Int: (2-3 Rounds)
Ring Row w/feet elevated x max unbroken (At least 5 reps)
–Rest 60 secs—
Rope Climb x 2-3 reps
–Rest 60 secs—
HSPU progression for a challenging set
–Rest 60 secs–
WOD B) Victory Square Hill Sprints x 8 sets
