Chris and Rich getting it done in the morning!
Warmup: 10 minutes of:
10 banded pull aparts
10 dumbell bent-over rows
10 seated dumbell presses
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Buy-in: Bulgarian Split Squat with dumbells 4x10 (5 on each leg)
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Strength: Back Squat 5x5
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WOD: "Alley Cat"
Teams of 2 ~ 15 minute AMRAP
1 Cal Row
1 Burpee over Rower
2 Cal Row
2 Burpee over Rowver.....
add 1 rep until time is called
Warmup: 10 minutes of
2 minutes squat therapy
15 meter bear crawl
15 weighted situps
15 supermans
15 jumping jacks
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Buy-in: Perfect Snatch Complex ~ dont care about weight - we need perfect movement!
Mid-shin to high hang x6
Mid-shin to snatch pull x6
Mid-shin to power snatch x6
Mid-shin to full squat snatch x 6
Over-head Squat x6
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Strength: Snatch (power or full squat ~ depends on the athlete)
1x5, 3x3, 3x1
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WOD: "Grace"
30 Clean and Jerks for time 135/95#
Josh always means business.
Day 2 of our 6 week OLY strength cycle!
Warmup: 10 minutes of
10 leg swings (5 on each side)
10 med ball cleans
10 med ball wall slams
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Buy-in: RDL 4x10
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Strength: Snatch Grip Deadlift 5x5
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WOD: 5 Rounds for time
10 burpee broad jumps
5 Floor Presses @ 50% of BP
7 Deadlift with same weight
1 dumpster dash
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Endurance: Meet at ECC @ 6 am
3x Death by burpee + 10 meter sprint
2 minutes rest after the last athlete is done
