WOD
Strength | Endurance | Gymnastics | TRX
PRE-Warm-up: myofascia release (supernova, lax ball, foam roller)
Monday 61818
Warmup: Turkish get ups (option: leg crossover and rollover)
3-5 rounds for strength:
Bent press for 3 reps
Overhead Squats 3 reps
Muscle ups (weighted) for 3 reps
Endurance
KB snatches for total of 100 reps
Tuesday 61918
Row: 4 rounds
400 meters @ 100% rest 1 minute
Warmup: arch n hallows - skin the cats - crab walks - cossacks
Gymnastic skills:
Wednesday 62018
Warmup: Turkish get ups (option: leg crossover and rollover)
Clean and push jerk for 50 reps for time
Over head squats 5x5
Thursday 62118
2-3 rounds:
Row 800 meters for time - rest 2 minutes
Warmup: arch n hallows - skin the cats - crab walks - cossacks
Gymnastic skills
Friday 62218
3-5 rounds for strength
KB bent press for 3 reps each
Muscle ups (weighted) for 3 reps
Endurance:
Clean and push jerk for 50 reps for time
Saturday 62318
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
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