Warmup: ROM Drills, 15 Snatch Deadlifts, 15 Snatch Pulls with PVC max pull-ups or 25 Negative pull-ups, 25 hand release pushups, 25 sit ups Strength: Snatch WU: 5/5/3 @ 40/50/60% of 1RM Work: 3/3/3+ @ 70/80/90% of 1RM WOD: 3 Rounds 15 Burpees 15 Lunges (each leg) 15 Dips Cooldown: 1 min Plank, 1 min more »
CONTINUE READINGWarmup: ROM drills, 3 sets of 10 Dumbbell Floor Press, rest 1 min between sets Strength: Bench Press Warmup 5/5/3 at 40/50/60% 1RM Work: 5/5/5+ at 65/75/85% WOD 5 min clock: 25 banded push ups 400 m row Max squats in remaining time Rest 1 min 5 min clock 25 kettle bell swings 500m row more »
CONTINUE READINGWarmup: ROM drills, 10 Clean Deadlifts, 10 Clean Pulls, 5 Jerks all with bar Strength: Clean + Jerk , deload Work: 5/5/5 @ 40/50/60% 1RM WOD: 3 Rounds for time: 500m Row 15 Hanging leg raises 400m run 10 Ring Dips Cooldown: banded shoulder and hip stretches, roll out
CONTINUE READINGWarmup: ROM drills, 30 sec hollow holds, 30 second arch holds, max bar holds (practice hollow hold on the bar) WOD: 20 min AMRAP 3 Strict pullups 6 dips 9 KB bench rows (Bat wings) Cooldown: 30 evil wheel abs, 30 hollow rocks, 30 arch rocks Roll shoulders and stretch
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