Overhead mobility – slow dislocates and presses from behind neck in lunge, external rotation on floor with partner isolating shoulder Strength: BB complex for form (50-60% of1RM) – 1 power [...]
Strength: Clean for 2 reps – EMO2M (every minute on every other minute) for 14 minutes – add weight each set if possible Then, “Georgia” 5 rounds for time of: 10 Power Cleans (135/85lb) 15 [...]
Ball Drills for warm-up Then, for time: Lunge 100m Uneven Farmer’s Carry 40m (70&50+/50+&30+lb) 21 Deadlift at bodyweight Lunge 100m Uneven Farmer’s Carry 40m 15 Deadlift at BW Lunge 100m [...]
Mobility: Hip openers, chest openers, wrist openers Strength: Squat – 20 minutes to work to a 1RM (beginners should instead work on form for a heavy set of 3-5) Then, AMRAP in 14 minutes [...]
Partner WOD 1 partner works on the task while the other performs single-unders. Split the reps as evenly as possible. 2 RFT of: 50 Wall balls (20/14lb) 40 Box jumps (24/20″) 30 KB Swings [...]
Strength: Squats 3×10 @ 40% of your 1RM. These squats are to work form and SPEED on the way up. They should feel light today to activate the muscle pattern and get a little volume – [...]
Strength: Split Jerk – 20 minutes to work to a heavy double Then, for time: Run 800m 3 rounds of: 5/5 G2OH with DB (40+/25+lb) 15 Four-count flutter kicks Run 800m
Skill: HSPU progression – getting inverted to kipping skills – 15 minutes to work on it Then, “Helen” 3 rounds for time of: 400 meter run 21 Kettlebell swings (24/16k) 12 Pull-ups Check out your [...]
