Mobility: head to toe with focus on hips and calves.
Strength: 3×5 cleans
155-185 (3-1-1), 175
WOD: 3 rounds for time of
-12 KB swings 14kg
-21 pull downs 110#
Cool down: wedding time
Mobility: 7min H2T stretch and foam roll
Bench press 8-6-4-2-1
Leg press 10-8-6-4-2
21-15-9 reps for time of:
-Bar-facing-burpees (squats and push-ups)
-Overhead squats 75#
-Chest-to-bar pull-ups (110 pull downs)
Cool down: stretch and swim
Dynamic stretch: walking quad pulls, Frankensteins and over/under the fence.
Mobility: 7min head to toe stretch. Focus on neck, shoulders, couch stretch, chair stretch and calves and hams.
Strength: 5×5 Thrusters
WOD: 5 rounds of
-walking plate pinch
-10 knees to elbows
Cool down: forearm, lat and shoulder stretch.
Warm up: 7min bike
Mobility: 10 min Stretch and foam roll. focus on shoulders, hamstrings/quads, Achilles and glutes.
Strength: week 2 day 1 push-ups and walking lunges. 6-6-7-6-6
Agility: Plyos -high knees, butt kickers and power slides into 40yd warm up sprints.
1) 4×40 warm up GB sprints at no more than 75% max effort
2) 4x30yd sets of roll dodges into a shot on the run
3) 3 runs GLE to GLE at no more than 85% max effort
Cool Down: 7 min stretch and foam roll