WOD
Strength | Endurance | Gymnastics | TRX
PRE-Warm-up: myofascia release (supernova, lax ball, foam roller)
Monday 21521
Warmup: 10 minutes: Halos-downwood dog to cobra-spiderman-lunge-quad stretch-crab walk-cossacks
Dragon lunges 3 X 5R/5L
Back squats 3 X 5
Pullups (option: weighted) 3 X 5
TRX back rows (option: 1 arm)
3 X 5
Tuesday 21621
Warmup: 10 minutes 5 reps each: Shoulder dislocates-downwood dog to cobra-spiderman-splits-crab walk-cossacks
Gymnastic skills: muscleups to roll overs- parallel bars planks - press handstands - skin the cats
Dragon flies: hold 1 or 2 HEAVY KB's
KB clean and bent press 3 X 3
Finishers: Turkish getups or squat ups for 5-10 minutes
Wednesday 21721
Warmup: 10-20 minutes: Halos-downwood dog to cobra-spiderman-lunge-quad stretch-crab walk-cossacks
Deadlifts (option: snatch grip) 3 X 5
KB heavy swings (option: 1 arm) 10 reps
Levers
Walking lunges 10 reps with KB's or DB's deadlift grip
Thursday 21821
Warmup: 10-15 minutes: Shoulder dislocates-downwood dog to cobra-spiderman-lunge quad stretch-crab walk-cossacks
Gymnastic skills: muscleups to roll overs- parallel bars planks - press handstands - skin the cats
Mobility work:
Friday 21921
Warmup: 10-15 minutes: Halos-downwood dog to cobra-spiderman-lunge quad stretch-crab walk-cossacks
Pullup ladder 3, 4, 5 rep ladder
Turkish get up or squat up
Double KB strict press 3-5 sets for 5-7 reps
Double kb front squats or pistol squats or back squats 3-5 sets of 5 reps
Saturday 22021
Warmup: 10-15 minutes: Shoulder dislocates-downwood dog to cobra-spiderman-crab walk-lunge quad stretch-cossacks
Skills - Mobility - fun day - flip KB's
Gymnastic skills: skin the cats - rollups: 1 or 2 legs (to handstands) - burpees or egg roll to (box jumps) - parallel bars planks - handstands (taps-walking)
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 JOHN 3:16
For God so loved the world that He gave His only begotten Son, that whoever believes in him shall not perish but have eternal life.
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