Warm up- Recovery Day 2 Min Row/Bike/Jump Rope/ski Joint Prep 2 Rounds 15 Banded Good Mornings or Barbell 15 Band Pull Aparts 5 Kip Swings + 2 Pull ups WOD- 5 Rounds Min 1.) 12/10 Cal Row Min 2.) 10 DB Power Cleans 50/35 Min 3.) 12/10 Cal Bike Min 4.) 15 Pull-ups Min 5.) […]
Warm up- Move Quickly and Efficiently through Warm up 1) 2 rounds 100 Single Unders 15 Russian Swings 15 Band Pull Aparts 10 Push-ups 10 Long Lunges Skill- Every :90 for 12 Mins (8 Sets) Clean + Clean + Jerk x 1 Rep Sets 1-2 @ 75% of 1RM C+J Sets 3-5 @ 80% Sets 6-7 […]
Warm up- Dress Warm!! 1.) Running Warm up 2.) 1 Round 5 Inchworms 10 Lateral Lunges 7 Goblet Squats (pause 1 second in the bottom) 7 Strict Press 10 Spidermans 7 Front Squats 7 Push Press 7 Thrusters WOD- As far as possible in 6 Minutes: Run 400m “Fran” At the 15 mins Mark: As far […]
Warm up- Time to start getting ready for the OPEN!!! 2 Min Row/Bike/Ski/Jump Rope Joint Prep Skill- EMOM x 10 Mins Snatch x 1 Rep Sets 1-3 @ 60% of 1RM Snatch Sets 4-7 @ 65% Sets 8-10 @ 70% Followed By… Every 2 Mins for 8 Mins (4 sets) Back Squat x 8 Reps […]
Social Widgets powered by AB-WebLog.com.
Comments: 0