Strength | Endurance | Gymnastics | TRX
Row 1 minute at 100% - row 1 minute at 50%
Pullups-weighted 4,4,2 reps
Over head double KB split squats 4,4,2
Ring L sits 15-30 seconds
3 rounds for time:
Handstand pushups 10,8,6
Row 250 meters
Row 2000 meters for time
Handstand walks for 100 yards or 100 shoulder taps
Over head KB squats 4,4,2
KB cleans 4,4,2
KB front squats 4,4,2
Turkish get ups 10 reps
Peg board for 5 rounds
PRE-Warm-up: myofascia release (supernova, lax ball, foam roller)
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 Psalm 143:10
Teach me to do your will, for you are my God. May your gracious Spirit lead me forward on a firm footing.
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