friday
Strength: 10 min emom 2 clean and jerks or 2 snatches athletes choice Wod: 4RFT 400 run 25 sit ups 15 front squats bar or DB ...
18 June, 2020
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wednesday
Strength: 15 min to work up to 3 rep S2O WOD: 12 min Amrap 15 burpees over erg 25 cal row 15 DB clean and jerk...
16 June, 2020
monday
Strength: Overhead squats 15 to work to solid 3 rep Wod: 3RFT (20min time cap) 100 du 9 bar mu or 15 C2b 21-15-9 squat clean 135/95...
14 June, 2020
Friday
Strength Work on gymnastics weakness for 15-20 minutes WOD 12 Minute AMRAP 200 m Run 10 Burpees 5 Snatches (135/95) ...
11 June, 2020
Thursday
Strength Deadlift 5x5 Work to a heavy 5 WOD 4 Rounds 20 Wallballs 10 Box Jumps 20 Cal Row ...
10 June, 2020
Wednesday
Core Wod-Tabata Hollow Man Hold Plank Superman L sit or knee raise (hang from pull up bar) WOD 10 Minute AMRAP 1 Rope Climb 5 S2O (165/105)...
09 June, 2020
Tuesday
Strength Push Press 5x5 Set 1 70% Set 2 75% Set 3 80% Set 4 85% Set 5 90% (Percentage based on your 1 Rep Max) WOD 5 Rounds 4 Squat Cleans (225/155) 15 C2B...
08 June, 2020
Monday
Strength Back Squat 5x5 Work to a heavy 5 WOD 10 Rounds 25 DU 10 Jump Squats ...
07 June, 2020