Warm Up
3 rounds machine of choice
40 secs- moderate
10 secs- fast
10 secs recovery
-- then --
3 rounds of:
10 Push-ups
10 L/10 R Single Arm Bottoms Up KB Press- light
Session 1
Weightlifting
I. Every 2 - 3 mins x 5 sets: Snatch Grip Push Press
1 x 3 reps @ 65%
1 x 3 reps @ 70%
2 x 3 reps @ 75%
1 x 3 reps @ 80%
% based on recorded 1 RM Snatch Grip Push Press
if no record, load to heavy
II. Strength Superset
5 x 10 Strict Ring Dip
5 x 10 Strict Pull Ups
*Weighted vest optional
WOD
AMRAP 16
5 / 4 Ring Muscle Ups
Alternative
8 Ring Row + Ring Dips
20 Overhead Squats
10 Power Cleans
Alternative Sandbag over shoulder
RX 135 / 95 lbs ; 150 / 100 lbs (sandbag)
Scaled 115 / 75 lbs ; 100 / 70 lbs (sandbag)
Session 2
(Optional)
WOD
5 Rounds for Time
20 Alt. Power Snatch
50 ft. Handstand Walk
Alternative 10 Wall Walk
Rest 1:30 after each round
Accessory Work
I. Every 2 - 3 mins x 6 sets: Close Grip Bench Press
2 x 8 reps @ choose start weight
2 x 8 reps @ add weight
2 x 8 reps @ add weight
II. 3 Rounds for Quality
10 Feet Elevated Parallette Push-ups
Alternative Elevated Push Ups
15 Barbell Skull Crushers, 45/35 lbs
Alternative DBs Skull Crushers
Cool Down
10 reps cat & cow
30 seconds Puppy dog pose center
30 seconds puppy dog pose right
30 seconds puppy dog pose left
30 seconds Scorpion Pose right
30 seconds Scorpion Pose left
1 minute low dragon right
1 minute low dragon left
1 minute Pigeon Pose right
1 minute Pigeon Pose left
10 reps Downward Dog Ankle Stretch
1 minute Seated Shoulder Extension Stretch
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