Monday Mobility Pec stretch with band 1:30 2 rounds 10 x Rear fly with band 10 x Ankle Flexion pulses with kettlebells 20 Minutes to build to 1RM Snatch Pairs WOD 4 rounds for time 20 Clusters 30 Pull ups Rx 50/30kg Tuesday Mobility 2 sets Hip flexor stretch with band 45 seconds Tricep stretch […]
Monday Pec stretch with band 1:30 2 sets 30 seconds German Hang Glute activation – Monster walk Front Squat 5×3 (pf) Clean + jerk 3×3 pausing at 1inch and knee PAIRS WOD 10 rounds for time 9 x Pull ups 15 x wall balls Tuesday EMOM Alternating x 6 30 second passive Bar hang 30 […]
Monday Pec stretch with band 1:30 2 x 30 seconds German Hang OH Squat 6 x 2 (PF) Snatch 3×5 WOD: Team series WOD 8 12 Minute relay amrap 30 Double unders 15 Snatch 35/25kg Tuesday Clean + jerk 3×5 Front Squat 6×2 (pf) WOD 3 rounds for time 10 x Pull ups 4 x […]
Monday Warm up for 9 mins: Min 1 – 40 second – German hang Min 2 – 3 x False grip pull up on rings Min 3 -15 x Seated leg raise (sitting on floor lifting toes off floor) Strength Back squat 6×6 PAIRS RELAY – 14 min AMRAP (Each partner must finish full set […]
