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
