WOD
Strength | Endurance | Gymnastics | TRX
PRE-Warm-up: myofascia release (supernova, lax ball, foam roller)
Monday 52118
Warmup: Turkish get ups (option: leg crossover and rollover)
3-5 rounds for strength:
Bent press for 3 reps
Pullups or chinups (weighted) for 3 reps
Endurance
KB snatches for total of 100 reps
Tuesday 52218
Row: 4 rounds
400 meters @ 100% rest 1 minute
Warmup: arch n hallows - skin the cats - crab walks - cossacks
Gymnastic skills:
Wednesday 52318
Warmup: Turkish get ups (option: leg crossover and rollover)
Clean and push jerk for 50 reps for time
Back squats 5x5
Thursday 52418
2-3 rounds:
Row 800 meters for time - rest 2 minutes
Warmup: arch n hallows - skin the cats - crab walks - cossacks
Gymnastic skills
Friday 52518
3-5 rounds for strength
KB bent press for 3 reps each
Pullups or chinups for 3 reps
Endurance:
Clean and push jerk for 50 reps for time
Saturday 52518
Row 1600 meters for time
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 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.”
Bone Both Protein
<style>.ig-b- { display: inline-block; }
.ig-b- img { visibility: hidden; }
.ig-b-:hover { background-position: 0 -60px; } .ig-b-:active { background-position: 0 -120px; }
.ig-b-v-24 { width: 137px; height: 24px; background: url(//badges.instagram.com/static/images/ig-badge-view-sprite-24.png) no-repeat 0 0; }
@media only screen and (-webkit-min-device-pixel-ratio: 2), only screen and (min--moz-device-pixel-ratio: 2), only screen and (-o-min-device-pixel-ratio: 2 / 1), only screen and (min-device-pixel-ratio: 2), only screen and (min-resolution: 192dpi), only screen and (min-resolution: 2dppx) {
.ig-b-v-24 { background-image: url(//badges.instagram.com/static/images/ig-badge-view-sprite-24@2x.png); background-size: 160px 178px; } }</style>
<a href="http://instagram.com/anthonymagnelli?ref=badge" class="ig-b- ig-b-v-24"><img src="//badges.instagram.com/static/images/ig-badge-view-24.png" alt="Instagram" /></a
PerfectAmino Bottle
promo code is: _MAGSFIT123_
WWW.Douglaslabs.com
Nutrition and Wellness supplements
1.877.666.6408
Your Health Professional's Fullfillment number: 2226812
