Wednesday, October 6th, 2021
Coach led warm up Foam roll Then, 2 rounds of: 10 banded good mornings 15 glute bridges 10 Samson stretch Strength WOD Deadlift 10-10-10-10-10 reps *after each set complete 2min amrap of: 10 burpees Max wall ball shots (20/14) Post weight + reps for each round to Wodify and whiteboard
Tuesday, October 5th, 2021
Coach led warm up Box stretches WOD Tabata: box jump (24/20) Tabata: toes to bar (mod: knees to chest or from floor) Tabata: handstand shoulder taps (mod: wall facing, box, or plank) Tabata: sit-up Tabata: d ball bear hug lunge (50/30) *There is no rest between exercises. Post total reps to Wodify and whiteboard
Monday, October 4th, 2021
Coach led warm up Banded mobility (from rig) PreWOD burn Tabata for 4 min of: Bike for cals WOD 21-15-9 reps for time of: Dumbbell thrusters (50s/35s) Strict pull-ups Post time to Wodify and whiteboard
Sunday, October 3rd, 2021
Hang Power Clean (mid-thigh) + Push Press (% of PP) – 70% x 1+3, 75% x 1+3, 80% x 1+3, 85% x 1+3 Front Squat – 70% x 2, 75% x 2 x 3 Weighted Side Plank – 4 x 20-30 sec A1. Press in Snatch – 4 x 8-12 A2. Tall Muscle Clean – […]