6a – Olympic Lifting
7a – WOD
8a — Striking WOD
8a – Open Gym (Come in and work a goat, strength, etc)
9a — WOD
Dynamic Warm-Up – Mobility
A. Strength: Overhead Squat
Work up to a heavy 3 rep max, THEN do 5 x 3 at that weight.
15 Min AMRAP
15/10 Cal row
15 OHS 95/65
C. Above and Beyond:
C set up 2 barbells
1 has 75% of your 1RM CJ, the other 75% of your 1RM snatch
Every 30 seconds perform one lift, alternating between the snatch and the CJ
Go for 15 min (30 total lifts)
You are only permitted 1 miss in each lift. If you miss twice, drop the weight for today, and take note of when that takes place, how you feel, etc.
May perform any style today, squat is not required.
D: rotate for 3-4 sets
D1: Supine GHD hold, max time
Like a GHD sit up, hold yourself parallel to the ground, legs straight, hollow back
D2: Bent dumbbell row, alternating 6-8 each side
One dumbbell held at the top of the row, other arm descends and returns to top.
D3: top of pullup hold, max time
Be sure to keep a long neck, don’t sink into your shoulders
D4: Top down glute bridge dumbbell bench, 8 per side