TUESDAY

 
Calf pumps

Mountain climber complex

Air squats with T-twists

Shoulder activations (bands)

Bear crawl (little & big)

Lunge step – wall circles

Turkish get-up (no weight)

Junkyard dogs
 

Strength Development:

DB Snatches/Box Jumps

 

10 Minute EMOM

 

·  1st Min: DB Snatches

·  2nd Min: Box Jumps

 

Stimulus:

·     Building cycling speed

·     Practicing technique
 

WOD

 

10 Rounds @ 90 Seconds

 

·     3 Wall-walks

·     30 Double-unders

 

 

Stimulus:

·     Engaged shoulders/lats

·     Consistent pacing

·     Unbroken sets
 

Recovery Workout

10 Rounds @ 90 Seconds

 

·     2 Wall-walks OR Handstand Holds

·     30 Double-unders OR single unders

 

 

Stimulus:

·     Engaged shoulders/lats

·     Consistent pacing

·     Unbroken sets
Sunday 07/04/2019
Thursday 03/01/2018
Thursday