WOD
Strength | Endurance | Gymnastics | TRX
PRE-Warm-up: myofascia release (supernova, lax ball, foam roller)
Monday 72219
KB snatch to bent press to windmill
3 rounds of 21-15-9 reps
Back squats
KB push jerks
Tuesday 72319
Mobility and gymnastic skills
8 rounds or more 30 seconds row fast, 30 seconds row slow
Wednesday 72419
Warmup: KB snatch to bent press to windmill
3 rounds of 12-10-8 reps
KB highpulls
KB Snatches
Pullups
Thursday 72519
Back squats 5,3,1,1,1 reps
Friday 72619
2000 meter row
Saturday 72719
Warmup: Tabata intervals: KB swings
Deadlifts 5,3,1,1,1 reps
5-10 minutes
Clean complex: Power clean - hanging clean
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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