Friday, December 4

Warm-up:
Tabata double unders

10 Russian Kettlebell swings

10 American Kettlebell swings

10 boot strappers

20 ring swings

10 dumbbell presses

10 dumbbell push press

10 dumbbell push jerks

 

Lift:

Overhead Squat

9 sets of 2 at 60% of 1 rep max

 

WOD

TEAM WOD:

 

2 Rounds for time- work is shared

 

100 Double unders

100 Dumbbell Push Jerks

100 Dumbbell Walking Lunges

100 Kettlebell swings

 

L1- Modified – single unders, weight

L2- 35/25lb db, 1.5/1 pood

L3- 50/30lb db, 2/1.5 pood

 

Olympic Weightlifting Program

Warm-up:

Burgener Warm-up

Snatch balance 3-2-1-1-1

 

 

Workout:

Snatch or Power Snatch – work up to a new 1 rep max!

60%x3

70%x2

80%x2

90%x1

95%x1

100%x1

 

Clean and Split/Push Jerk or Power Clean and Split/Push Jerk

60%x3

70%x2

80%x2

90%x1

95%x1

100%x1

 

Front Squat- work up to 1 rep max

70%x4

80%x3

90%x2

95%x1

3×1@100%

 

Gymnastics WOD

FLEXIBILITY 4 ROUNDS:

 

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