WOD 1 WARM UP:
3-5 MIN Zone 2 Run or Machine then 1 min couch stretch per side
Posterior/ legs
20 90/90s
10 Cat cows
10/side Fire Hydrants
5 Reps each 3 Way Kneeling Lunges (Knee over toes)
1 min Plank
Shoulders
10 Banded Pass thrus
10 Banded Dislocates
7 Reps of Banded 7s Angels
8/side Banded Archers
8/side Alternating Scorpion Stretches
Movement Prep
1RD
10 Bodyweight Alternating Lunges / HS HOLD
8 Ringrows /5 Strict Pull-ups
1RD
10 Working Weight OH Alternating Lunges
8 Ring row
or
8 Kipping pull-ups/Butterfly
or
5 Kipping pull ups + 5 C2B +5 BAR MU
WOD 2 WARM UP:
30 Sec High Knees
30 Sec butt kicks
30 Sec Cossack Squats
30 Sec pogo Hops
2RDS
8 Cat cows
8/side Bird dogs
8 Kang Squats
30 sec weighted Plank
1RD
10 Barbell Goodmornings
10 Barbell Jeffersons Curl
10 Dumbbell Swings
Movement Prep:
2RDS (Working weight
3 Dball over soulder
20 Sec DBALL Carry Hold or walk
WOD 3 WARM UP:
3-5 MIN Zone 2 Run or Machine then 1 min couch stretch per side
Posterior/ legs
20 90/90s
10 Cat cows
10/side Fire Hydrants
20 Psoas Marches (BAND)
8 Air squats + 5 Jumping Airsquats
30 Sec Wall sit hold
Shoulders/Wrist
30 Banded Pull aparts
10 IYTS
10 Body Weight Cuban Presses
20 Banded Rows
-Wrist Prep-
Movement Prep:
1RD
1 min Row EASY
8 Clusters
1RD
1MIN Row (Working pace)
Build to your clusters till 2nd or 3rd Weight Attempt
WOD 4
WARM UP:
3-5 MIN Zone 2 Run or Machine then
1 min couch stretch per side
Posterior/ legs
20 90/90s
10 Cat cows
10/side Fire Hydrants
20 Psoas Marches (BAND)
8 Air squats + 5 Jumping Airsquats
30 Sec Wall sit hold
20 Calf Raises
Shoulders/Wrist
30 Banded Pull aparts
10 IYTS
10 Banded Strict Press
10 Banded OHS
-Wrist Prep-
Midline:
20 Alternating V-ups
10 Hollowrocks
10 Supermans +1 Snow Angels
1 min plank
Movement Prep:
1RD
8 Bar Front Squats
5 Toes to bar or hanging knee
15 Dus
5 EMPTY Hang Muscle Snatch
5 OHS
1RD
5 Front Squat working weight
5 Toes to bars
15 Dus
3 Working weight Hang power snatch
3 OHS
Comentarios