WOD
Strength | Endurance | Gymnastics | TRX
PRE-Warm-up: myofascia release (supernova, lax ball, foam roller)
Monday 111119
3 rounds 21-15-9 reps
Back squats
KB push Jerks
Tuesday 111219
3-5 Rounds
KB Power cleans 6-8 reps
KB hanging cleans 6-8reps
Pullups 13-15 reps
Wednesday 111319
Mobility
Turkish Get ups for 10-20 minutes
Thursday 111419
3-5 rounds
Pistol squats 10-12 reps
KB snatches 10-12 reps
Muscle ups 5-6 reps
Friday 111519
3 rounds
250 meter row
KB Clean and push jerk 21-15-9 reps
Saturday 11619
Warmup: Hip extensions 3X8-10
Deadlifts 5,3,1,1,1 reps
Sled push
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.”
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