Warmup: 12 minutes of
12 reverse hypers
12 goblet squats
12 situps
12 calorie row
+++++++++++++++++++
Buy-in: 3x10 Romanian Deadlift
+++++++++++++++++++
Strength: Front Squat 6x5 ~ Moderate Weight
*with 8 Bulgarian Split Squats after each set (use dumbells or kettlebells)
++++++++++++++++++++
WOD: 5 Rounds for Time
5 Squat Cleans 155/95#
10 Toes to Bar
400 meter Run
Warmup:
6 Rounds of
10 Russian Twists
8 Med ball Cleans
6 Flat Bench Dumbell Flies
4 Cal Row
+++++++++++++++++++++
Buy-in: 6x8 Ring Dips
++++++++++++++++++++++
Strength:
1x Max Rep ~ Dead Hang Pullups
6X Dumbell Man Makers
++++++++++++++++++++++
WOD: 21-15-9
Push Press 135/75#
Chest 2 Bar Pullups
---------------------------------------
Endurance: Meet at YMCA Pool @ 6 am
2 or 3x (4x50, 4x100, 4x200 meter) Rest = 1/2 Work
Warmup: Coaches Choice
++++++++++++++++++++++++++
OTMx8 Minutes
3 snatches
--rest 3 minutes--
+++++++++++++++++++++++++++
OTMx8 Minutes
3 clean and jerks
--rest 3 minutes--
++++++++++++++++++++++++++
8 minute AMRAP:
3 handstand pushups
5 med ball cleans (30#/20)
9 ab mat situps
--Rest 4 minutes--
++++++++++++++++++++++++++
Row 2k
===================================================================
*Sunday Sunday crew meets at 7am*
===================================================================
Warmup:
4 rounds:
6 plank to prayer
7 pushups
8 kettlebell swings
++++++++++++++++++++
Buy In: 10 minutes heaving snatch balance practice
+++++++++++++++++++++++++++++++++++++
Strength: Back squat 7x2 (max load)
+++++++++++++++++++++++++++++++++++++
WOD:
6 rounds:
1 minute max rep burpees
1 minute max rounds 10m run
1 minute rest