WOD
Strength | Endurance | Gymnastics | TRX
PRE-Warm-up: myofascia release (supernova, lax ball, foam roller)
Monday 82619
4-5 rounds 8-10 reps
Back squats
KB push Jerks
Pullups
Tuesday 82719
4-5 Rounds 8-10 reps
KB hanging cleans
KB bench press
TRX back rows
Wednesday 82819
Mobility
Turkish Get ups for 10-20 minutes
Thursday 82919
Back squats 10-12 reps
Bent press 5R/5L
Friday 83019
4 rounds
250 meter row
KB snatches 10R/10L
Saturday 83119
Deadlifts 5,3,1,1,1 reps
5-10 minutes
Clean complex: Power clean - hanging cleans
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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