Monday, October 5

Warm-up

Run 100 meters forward

Run 100 meters backwards

10 burpee broad jumps

Hold bottom of squat for 1 minute

10 pull-ups

10 ring dips

10 toes to rings

10 toes to bar

10 PVC pipe pass throughs

10 OHS with PVC

 

Lift:

Overhead Squat

12 Sets of 2 at 80% of 1 rep max. 1 set each minute.

 

WOD

21-15-9 reps of:

Overhead Squats

Toes to bar

 

L1-Choose wt and MOD

L2- 95/65lbs

L3-115/75lbs

 

Olympic Weightlifting Program

Warm-up

Run 400

Muscle Snatch 3×3
Snatch Lift offs 2×5

Burgener Warm-up

 

 

Workout

Snatch from power + snatch from floor = 1 rep

3×50%

2×60%

2×70%

2×80%

3 sets of 2×90%

 

Clean and jerk from power + clean and jerk from floor = 1 rep

3×50%

2×60%

2×70%

2×80%

3 sets of 2×90%

 

Front Squat

4×60%

3×70%

2×80%

3 sets of 2 at 90%

 

Gymnastics WOD

For QUALITY

EMOM 12 Minutes:

Minute 3 Handwalk for distance

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