Mobility: head to toe stretch. Neck, shoulders and hips.
WOD: 4 rounds for time
-10 DB thrusters 20#
-10 ab-mat sit-ups
Cool down: 5 min stretch of quads, hams and glutes.
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
Warm up: 10min bike
Mobility: GMB stretch
1. pull-ups and pistols 5×4
2. Push press 3×5
WOD: Complete as many rounds as possible in 20 minutes of:
-Run 400 meters
-25 kettlebell swings, 1 pood
-25 GHD sit-ups
#13-3 rounds and .08miles
Cool down: stretch
Strength: push-ups and lunges
WOD: for time
45lb. weighted box steps, 20 steps
20 pull-ups and dips assisted
50 foot A frame walk
135lb. hang power cleans, 20 reps
20 box jumps, 24 inch box
20 handstand push-ups
95-lb. front squats, 20 reps
Cool down: swim and stretch
Mobility: head to toe stretch of neck, shoulders, hips, quads, hams, calves and trunk
Strength: 4 sets of 10yd walking lunge and 30yd run.
Skill work: long passes, OTS.
1. 40yard warm up sprints with GBs and face dodges
2. 6x40yard sprints dragging 2 levels of weights
3. For time 20-15-10 of
Cool down: 5 min stretch