Thursday

WOD Warmup: 2-3 Sets 4 Alternating Bottom Up Kettlebell Turkish Get Up 10 Quadruped Thoracic Rotations/side (SUPER SLOW and Controlled) A) Front Squat 00X1; 2,2,2,2 (building ever so slightly from last week. Still focused on speed not load this week. GET UP FAST!);...

Wednesday

Pre WOD Every 2 minutes, for 16 minutes (8 sets) of: Hang Clean + Clean + Jerk Start around 65% of your 1-RM Clean & Jerk and build over the course of the 8 sets to something heavy for today. WOD Complete as many rounds and reps as possible in 12 minutes of: 12...

Tuesday

WOD Warmup: 3 Rounds NOT For Time Crawl 20m 10 Empty Barbell Good Morning 3010 30sec Active Hang from Bar A1) Close Grip Bench Press 30X0; 4,3,3,2; rest 90sec (building weight each set) A2) Banded Pendlay Row 6-8reps; rest 90sec x 4 B) 3 Sets Not For Time 10...

Monday

Pre WOD Back Squat *Set 1 – 5 reps *Set 2 – 3 reps *Set 3 – 1 rep *Set 4 – 5 reps *Set 5 – 3 reps *Set 6 – 1 rep Rest 2-3 minutes between sets. Choose the loads based on feel, but these should be heavy! Loading example – 245 x 6, 280 x 4, 315 x 2, 260 x 6, 295 x 4,...

Sunday

WOD Warmup: 3 Sets Not For Time 5 Complexes/arm (DB hang muscle snatch + DB push press) 20 Hollow Body Rocks A) Split Stance Behind the Neck Press *Perform with feet in lunge stance, however the back knee is to remain about 10-12″ off the ground so standing...