WOD
Strength | Endurance | Gymnastics | TRX
PRE-Warm-up: myofascia release (supernova, lax ball, foam roller)
Monday 51319
KB snatch to bent press to windmill
Light weight: 3-5 rounds: ladder 1,2,3 reps: 30 sec rest after each round
Back squats
KB clean push jerks
Pullups or skin the cats
Tuesday 51419
Mobility and gymnastic skills
8 rounds or more 30 seconds row fast, 30 seconds row slow
Wednesday 51519
KB snatch to bent press to windmill
Medium weight: 3-5 rounds: ladders 1,2,3,4 reps 30 sec rest after each round
Cossacks
KB clean and pushjerk
Pullups
Thursday 51619
Mobilitity and gymnastic skills
Row 1000 meters
Friday 51719
2000 meter row
Saturday 51819
Warmup: KB snatch to bent press to windmill
Heavy weight: 3-5 rounds: ladder 1,2,3,4,5 reps 30-60 sec rest after each round
KB Clean and pushjerk
Pullups
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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