Warm Up: 400m Run + Mobility
Squat Therapy + OH Position
Strength Catch Up Mon/Tue/Wed
WOD: For Quality 4 Rds
2 x Turkish Get Ups (12/16) - each arm
4 x Strict Pull Ups
6 x...
Warm Up: 400m Run + Mobility
Strength: Clean + Jerk 5 x 3 @ 50 %
WOD: ACTIVE RECOVERY
400m Run
20 x D.U
400m Run
15 x D.U
400m Run
10 x D.U
400m Run
5 x D.U
...
DELOAD WEEK!!!!!!!!!!!!!!!!!!!
Warm Up: 400m Run + Mobility
Squat Therapy
Strength: Back Squat 5 x 3 @ 50% 1rm
WOD: 3rds for Quality
7 x F.S (30/20)
7 x Burpees
7 x V-Ups
...
Warm Up: Mobility + 3rds 200m Medball carry + 10 x WB
Strength: Bench 5 x 3 (after each set max Strict Pull)
WOD: 15min AMRAP
200m Run
2 x HSPU
2 x TTB
200m Run
4 x HSPU
4...
Warm Up: 400m Run + 5 x Broad Jumps 5 x Push Ups 5 x Hip Raises
Strength: Extra Mobility OR Catch Up Mon/Tue/Wed
WOD: 4RFT
400m Run
20 x Pull Ups
20 x Burpees...
Warm Up: 400m Run + Mobility
Strength: Bear Complex 5 x 5 (increase weight over the sets)
WOD: 3RFT
12 x Ring Dips
9 x Strict Pull Ups
6 x Pistols Each Leg (12 total)
3...
Warm Up: 400m Run + Mobility + 3 x 8 Ring Dips
Strength: OTM for 10mins 3 x Strict Press @ 75%
WOD: FT
Buy IN: 400m Plate Carry
25 x Power Cleans (60/40)
25...
