WOD
Strength | Endurance | Gymnastics | TRX
PRE-Warm-up: myofascia release (supernova, lax ball, foam roller)
Monday 81318
4-5 rounds: 10-12 reps - 120 seconds rest
Pistol squats
Rings - TRX pushups: optional weighted
KB snatch to forward lunge
Tuesday 81418
4-5 rounds: 10-12 reps - 120 seconds rest
KB cleans
Pullups - rope climbs - pegboard
Wednesday 81518
4-5 rounds: 8- 10 reps - 120 seconds rest
Cossacks
Incline chest press or landmine press
Thursday 81618
4-5 rounds: 8-10 reps - 120 seconds rest
Clean and push jerk
Friday 81718
4-5 rounds: 5-7 reps - 120 second rest
1 arm pushups - ring pushups
Front squats
Saturday 81818
Gymnastic skills day
KB flipping day
Cardio fun day
Sunday
off
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.”
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