WOD
Strength | Endurance | Gymnastics | TRX
PRE-Warm-up: myofascia release (supernova, lax ball, foam roller)
Monday 42318
Warmup: Turkish get ups (option: leg crossover and rollover)
5 rounds
5 Back squats ups: 3 second pause at bottom
5 Squat cleans
5 KB snatches each arm
Tuesday 42418
Warmup: arch n hallows - skin the cats - crab walks - cossacks
Gymnastic skills: handstands, pistol squats, levers, ham-glute raise, 1 arm pullup holds ...
Wednesday 42518
Warmup: Turkish get ups (option: leg crossover and rollover)
3 rounds: 21-15-9
Thrusters
Hanging cleans
Thursday 42618
Warmup: arch n hallows - skin the cats - crab walks - cossacks
Gymnastic skills: handstands, pistol squats, levers, ham-glute raise, 1 arm pullup holds ...
Friday 42718
3 rounds
KB bent press for 5 reps each
21-15-9 reps
KB Clean and push-jerk
Saturday 42818
Gymnastic skills
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 30:16
For I command you today to love the LORD your God, to walk in obedience to him, and to keep his commands, decrees and laws; then you will live and increase, and the LORD your God will bless you in the land you are entering to possess.
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