Monday

Monday

Warmup:

Med Ball Plyo Routine

 

Dynamic Stretch

 

Skill:

Triple Under/ Chest to Bar EMOM

EMOM 12

7 Triple Unders

 7 Chest to Bar Pullups

 

WOD:

Max rounds in 5 minutes of 
3x Handstand push-ups 
6x Sumo deadlift high pulls (75#/55#) 
Rest 2 minutes 

Then, max rounds in 5 minutes of 
4x Thrusters (75#/55#) 
8x Pull-ups 
Rest 2 minutes 

Then, max rounds in 5 minutes of 
8x KB swings (53/35#) 
10x Ball slams (20#/16#)

 

{Beginner WOD}

21-15-9

Step Ups 

Ring Rows

KB Deadlift

 

OLY Program

3-Position Snatch (floor, below knee, above knee) – 60%, 65%, 70% x 4 sets

Snatch Pull – 90% (of 1R) x 3 x 2, 95% x 3 x 2

Back Squat – 70% x 5 x 5

Push Press – 70% x 5 x 5

For all exercises this week, if the prescribed weights feel good, you can increase weights on your final sets.

 

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