20.07.2021
Focus:
Squat Mobility
Shoulder stability
A) Front Squat 4 x 6 (Build Up)
B) WOD: 16 min EMOM
Min 1: Wall Balls @6/4kg
Min 2: DB Snatches @15/10kg
Min 3: Max cal Row
Min 4: REST
22.07.2021
Focus:
Back Squat mobility and technique
A) Chin Ups 5 x 5 (Banded)
B) WOD: 5 ROUNDS
– 10 AbMat Sit Ups
– 10 Push Press @42/22kg
– 10 Burpees Over the bar
23.07.2021
Focus:
Squat mobility
A) Sled Push 4 x 20 m ( As Heavy As Possible)
B) WOD: FOR REPS
3 ROUNDS:
1:30 min: Box Jumps
30 sec: REST
1:30 min: Push Ups
30 sec: REST
1:30 min: Back Squat @42/22kg
30 sec: REST
24.07.2021
Focus:
Movement standards and general mobility
PARTNER WOD
BUY IN:
– 1.1km Run (Together)
THEN:
14 ROUNDS ( alternate per full round)
– 4 Hang Power Cleans
– 4 Shoulder 2 Overhead
– 2 Thrusters
RX= 32/22 kg
THEN:
– 35 synchronized Burpees
U1 Endurance
19.07.2021
8 ROUNDS
– 21/18 cal Row
– 15 Burpees Box Jump Over
– 9 Double KB Thrusters 2×16/12kg
REST 60 sec BETWEEN ROUNDS
21.07.2021
PARTNER WOD:
FOR TIME
1000m Row ( total, both can row on their own rower)
3 ROUNDS:
– 18 KB Swings
– 16 Burpees
– 14 Burpees to Target (Pull Up Bar)
700m Run ( Together)
3 ROUNDS:
– 16 KB Goblet Squats
– 14 Push Ups
– 12 Burpees Over the Rower
1000m Row ( total, both can row on their own rower)
3 ROUNDS:
– 14 KB Reverse Lunges
– 12 Hand Release Push Ups
– 10 Burpee Box Jump
700m Run ( Together)
