Monday
10 min EMOM:
2 clean and jerks View full article »
Category: . P.E. Women
Monday
WOD:
12-9-6 reps of:
Hang squat cleans (155/95)
Burpee bar muscle-ups
View full article »
Monday:
Barbell Strength:
Back squat: 3-3-3-ME @ 60-70-75-85% of 1RM (four sets of 3, last set is for max reps)
Then … EMOM for 10 minutes, 4 reps @ 60% dynamic effort.
Gymnastic Strength:
L-sit & back lever hold
Pull-up and ring row practice
WOD
3 rounds for time:
400m run
20 hand release push-ups
20 shoulder-to-overheads (115/75) View full article »
Monday
–Pull-up practice
–WOD: Partner Running “Angie”
400m run
100 pull-ups
400m run
100 push-ups
400m run
100 sit-ups
400m run
100 air squats
400m run View full article »
Monday
Women
1. Skill Practice: 15 minutes
2. WOD: 10m shuttle sprints
Set up two cones 10 meters apart. With a running clock perform one 10m sprint the 1st minute. Perform 2 x 10m shuttle sprints the 2nd minute. Perform 3 x 10m shuttle sprints the 3rd minute. Continue in this manner as long as possible until you fail to achieve the required shuttle sprint in the appropriate minute. On the turnaround ensure that one foot crosses the designated line and that one hand touches the ground as well.
3. Mobility: 10 min squat archetype
Men
1. Squat EMOM for 10 min: 3@75 of 5RM
2. Press EMOM for 10 min: 3@75 of 5RM
3. Dimmel deadlift: 10-10-10; superset w/ wide grip pull-up: 7-7-7
4. 9 rounds for distance: Run 15 sec; rest 45 sec.