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

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