WOD
Strength | Endurance | Gymnastics | TRX
PRE-Warm-up: myofascia release (supernova, lax ball, foam roller)
Monday 71320
Warmup: 10-15 minutes: Halos-downwood dog to cobra-wall squat-crab walk-cossacks
Turkish get ups (optional: leg crossover) for 5-15 minutes - Pre-Post WO
Strength 5-3-1 reps
Pistol squats - modify to box
Strict press or handstand pushups - last rep hold hand stand
KB WOD: 1 or 2 KB's reps: 3-15 or ladders 1,2,3,4,5 reps
Over head squats - OH split sqauts - front squats
Gymnastic skills: muscleups - rollups: 1 or 2 legs (to handstands) - burpees (to box jumps) - parallel bars planks - handstands (taps-walking)
Tuesday 71420
Warmup: 10-15 minutes: Halos-downwood dog to cobra-wall squat-crab walk-cossacks
KB swings: 1 or 2 arms - flips (optional) for 4-12 minutes: 20 sec work 10 sec rest - 30 sec work 30 sec rest - Play with your times
Strength
Hanging cleans or/and power cleans 5-3-1 reps
Bent or side press
KB WOD: 1 or 2 KB's reps: 5-15 or ladders 1,2,3,4,5 reps
Snatches: hanging - power - split - to forward/back lunge
Clean and Jerk: hanging - power - split jerks
Dragon flies: hold 1 or 2 HEAVY KB's
Wednesday 71520
Warmup: 10-20 minutes: Halos-downwood dog to cobra-wall squat-crab walk-cossacks
Turkish get ups (optional: leg crossover) for 5-15 minutes - Pre-Post WO
Mobility: 10- 20 minutes - splits - band distraction
Thursday 71620
Warmup: 10-15 minutes: Halos-downwood dog to cobra-wall squat-crab walk-cossacks
Strength 5-3-1 reps
Pistol squats - modify to box
Strict press or handstand pushups - last rep hold hand stand
KB WOD: 1 or 2 KB's reps: 3-15 or ladders 1,2,3,4,5 reps
Over head squats - OH split sqauts - front squats
Gymnastic skills: muscleups - rollups: 1 or 2 legs (to handstands) - burpees (to box jumps) - parallel bars planks - handstands (taps-walking)
Friday 71720
Warmup: 10-15 minutes: Halos-downwood dog to cobra-wall squat-crab walk-cossacks
KB swings: 1 or 2 arms - flips (optional) for 4-12 minutes: 20 sec work 10 sec rest - 30 sec work 30 sec rest - Play with your times
KB WOD: 1 or 2 KB's reps: 5-15 or ladders 1,2,3,4,5 reps
Snatches: hanging - power - split - to forward/back lunge
Clean and Jerk: hanging - power - split jerks
Dragon flies: hold 1 or 2 HEAVY KB's
Saturday 71820
Warmup: 10-15 minutes: Halos-downwood dog to cobra-wall squat-crab walk-cossacks
Skills - Mobility - fun day - flip KB's
KB WOD: 1 or 2 KB's reps: 5-15 or ladders 1,2,3,4,5 reps
Snatches: hanging - power - split - to forward/back lunge
Clean and Jerk: hanging - power - split jerks
Dragon flies: hold 1 or 2 HEAVY KB's
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 Deuteronomy 31:6
Be strong and courageous. Do not be afraid or terrified because of them, for the LORD your God goes with you; he will never leave you nor forsake you.”
<style>.ig-b- { display: inline-block; }
.ig-b- img { visibility: hidden; }
.ig-b-:hover { background-position: 0 -60px; } .ig-b-:active { background-position: 0 -120px; }
.ig-b-v-24 { width: 137px; height: 24px; background: url(//badges.instagram.com/static/images/ig-badge-view-sprite-24.png) no-repeat 0 0; }
@media only screen and (-webkit-min-device-pixel-ratio: 2), only screen and (min--moz-device-pixel-ratio: 2), only screen and (-o-min-device-pixel-ratio: 2 / 1), only screen and (min-device-pixel-ratio: 2), only screen and (min-resolution: 192dpi), only screen and (min-resolution: 2dppx) {
.ig-b-v-24 { background-image: url(//badges.instagram.com/static/images/ig-badge-view-sprite-24@2x.png); background-size: 160px 178px; } }</style>
<a href="http://instagram.com/anthonymagnelli?ref=badge" class="ig-b- ig-b-v-24"><img src="//badges.instagram.com/static/images/ig-badge-view-24.png" alt="Instagram" /></a
PerfectAmino Bottle
promo code is: _MAGSFIT123_
www.Douglaslabs.com
Nutrition and Wellness supplements
1.877.666.6408
Your Health Professional's Fullfillment number: 2226812
