WOD
Strength | Endurance | Gymnastics | TRX
PRE-Warm-up: myofascia release (supernova, lax ball, foam roller)
Monday 30321
Warmup: 10 minutes: Halos-downwood dog to cobra-spiderman-lunge-quad stretch-crab walk-cossacks
3 rounds:
Quads loaded stretch hold for 10 seconds
Pistol squats 5R/5L
Barbell split squats 5R/5L
Back squats-low bar1 X 10
Tuesday 30421
Warmup: 10 minutes 5 reps each: Shoulder dislocates-downwood dog to cobra-spiderman-splits-crab walk-cossacks
Warmup: KB snatches 4 rounds 30 seconds on 30 seconds off
Gymnastic skills: parallel bars planks - press handstands
3 rounds
Muscleup to lever decent to skin the cat
KB clean and bent press 3
Handstand pushups 5
Wednesday 30521
Warmup: 10-20 minutes: Halos-downwood dog to cobra-spiderman-lunge-quad stretch-crab walk-cossacks
Warmup: KB snatches 4 rounds 30 seconds on 30 seconds off
3 rounds
Ham-glute raise 1-5 reps
Walking dragon lunges 10 reps with KB's or DB's deadlift grip
Back squats 3 reps
Thursday 30621
Warmup: 10-15 minutes: Shoulder dislocates-downwood dog to cobra-spiderman-lunge quad stretch-crab walk-cossacks
Gymnastic skills: muscleups to roll overs- parallel bars planks - press handstands - skin the cats
Mobility work:
Friday 30721
Warmup: 10-15 minutes: Halos-downwood dog to cobra-spiderman-lunge quad stretch-crab walk-cossacks
Warmup: KB snatches 4 rounds 30 seconds on 30 seconds off
3 rounds:
TRX 1 arm back rows ladders 1,2,3
Handstand pushups 5 reps
Saturday 30821
Warmup: 10-15 minutes: Shoulder dislocates-downwood dog to cobra-spiderman-crab walk-lunge quad stretch-cossacks
3 rounds:
Ham-glute raise 1-5 reps
Deadlifts 3 x 10 reps light
Hanging cleans 3 reps
Sunday
Rest
Strength: To prevent from over training, rep range: 1-5, never go to failure. 2KB's for more mass.
Endurance: To prevent from over training, alternate every 1- 10 reps until you have worked up to suggested reps. KB's goal to go 10 minutes of olympic snatches and push jerks for 10 minutes.
WOD JOHN 3:16
For God so loved the world that He gave His only begotten Son, that whoever believes in him shall not perish but have eternal life.
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