Warmup
3 minutes on bike or rower
Mobility Stretch
3 rounds of
10/10 banded X walks
10 scap pull ups. (2nd round-5 kippull ups)
20 sec hshold
10 shoulder taps
Strength / Skill
Deadlift e90om
5-5-3-3-3
WOD
10 rounds for time of:
• 3 Handstand push-ups
• 6 Deadlift, 225/155 lb.
• 9 Pull-ups
• 24 Double-unders
Skill Work
Press Complex
20 minutes on clock
1 Strict+1 Push+ 1 Jerk
keep building until u cant strict, them press then complete 3x1 jerks
WOD
EMOM 15
6 burpees to 25# plate
12 russian KBS
12 k2e
3 wall walks
Warmup
On own Bike 2-3 min
10 leg swings
10 alt lunges (r+l=2)
pigeon pose 15 sec each leg
10 press ups
10 banded pull aparts
10 banded monster walks
Then,
at rig - Empty barbell:
5 good morning
5 front
5 back squat
5 strict press
Strength / Skill
Squat Complex
2rds
front squat 6xahap (approx 70-80%)
front squat 20x (50% of your 6rep weight)
then
1rd
back squat 6xahap (approx 70-80%)
back squat 20x (50% of your 6rep weight)
WOD
AMRAP4
12/10 cal row
12 double DB push press 50/35
rest 1 minute
AMRAP 4
30 DU
12 toes to bar
rest 1 minute
AMRAP4
8/6 cal bike
8 box jumps
Warmup
Bike
2 rounds of
10 leg swings
10 alt lunges
pigeon pose 30 sec each leg
10 banded pull aparts
10 banded monster walks
empty bb
good morning
strict press
good morning
Strength / Skill
Squat Clean
take 15 minutes and build to a heavy single
WOD
3 RFT:
500/400m Row
15 WB 20/14
12 deadlifts (same as clean)
9 burpees over bar
6 Squat Clean at 70%
