Warmup: ROM, Dynamic stretches, 5/side lunge with twist, 10/side leg swings, 2:00 Jump rope, 10 burpees Strength: Bent Over Row, de-load 5 x 3 @ 65% WOD: 2 Rounds 5:00 AMRAP With bar: 10 Bent over rows 10 Hang Power Cleans 10 Push Press 10 Roll Outs Rest 2:00 5:00 AMRAP With KB’s 10 Goblet more »
CONTINUE READINGWarmup: ROM, dynamic stretches, squat with twists, 5 jumping squats, 5x :30 hard/:30 easy row or run Strength: Front Squats 10 x 3 – work up to a weight where the 3rd rep is challenging and stick with that weight for the duration WOD: 2 Rounds of 5:00 AMRAP 5 Mountain Climber step ups, ea more »
CONTINUE READINGWarmup: ROM drills, dynamic stretches, arm circles, Junkyard dog, snatch pulls and OHS with PVC Strength: Snatch Warmup 5/5/3 at 40/50/60% 1RM Work: 5/3/1 @ 75/85/95% WOD: 5 min clock: 20 banded push ups 400m run Max squats in remaining time Rest 1 min 5 min clock 20 kettle bell swings 400m run Max pull-ups more »
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