Friday, October 16

Warm-up

10 Burpees

20 m inch worms

20 m skipping

20 m Toy soldiers

10 boot strappers

10 quick burpees

Shuttle run 40m (race each other)

Hang out at the bottom of the squat for 1 minute

10 jumping pull-ups

10 kipping pull-ups

10 chest to bar pull-ups

Burgener warm-up with Snatch grip

 

Lift:

Bench Press

12 sets of 2. EMOM 70% of 1 rep max

WOD

5 Rounds of:

20 Wall-ball

1 Rope climb

 

L1- choose weight and mods

L2- 20lb/14lb

L3- 25lb/16lb, no feet

 

Olympic Weightlifting Program

 

Warm-up:

Tall Snatch 3×3

Muscle Snatch 3×3

Front Squat 3-2-1-1-1-1

 

Workout:

Snatch from Hi Hang + Hi Hang Snatch + Power Snatch from floor + Over head Squat= 1 rep

50%x3

60%x2

3×2@70%

 

Snatch Pulls

70%x5

75%x4

3×3@80%

 

Snatch grip Push-press 4×4

 

Gymnastics WOD:

5 Rounds of:

20 Wall-ball

1 Rope climb (if no rope, sub 1 strict muscle-up)

 

L1- choose weight and mods

L2- 20lb/14lb

L3- 25lb/16lb, no feet

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