Friday, November 13

Warm-up

Run 200 meters

10 air squats

Run 200 meters

10 air squats

10 jumping pull-ups

10 kipping pull-ups

10 push-ups

10 hip extensions

Tabata hollow/arch rock

 

Lift:

Back Squat 5 reps at 75% of 1 rep max, 3 reps at 85% of 1 rep max, 1+ reps at 95% of 1 rep max

WOD

“Angie”

For time:

100 pull-ups
100 push-ups

100 sit-ups

100 squats

 

L1- ½ Angie with modifications

L2 Full Angie

L3 ½ Angie, if you break up any exercise, you must run 400 meters before restarting. Coming off the pull-up bar, resting on the ground or losing your plank during pushups, stopping while doing sit-ups, or pausing at the top while squatting all count as breaking up the exercise.

 

Olympic Weightlifting Program

 

Warm-up:

Tall Snatch 3×3

Muscle Snatch 3×3

 

Snatch Shrug from Power + Power snatch from power + Power Snatch from floor + Overhead Squat = 1 rep

 

3×50%

2×60%

2×70%

3×2@75%

 

Snatch grip RDL

5×75%

5×80%

3 sets of 2 reps at 90%

Snatch Push Press 4×4 as heavy as possible

 

Gymnastics:

Flexibility

4 Rounds

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