Monday-Squat Warmup-Steady 10 min run *If you have a watch bring with you and run 5 mins out and 5 mins back at same pace A) Strength: Box Squats 6×2@85+% B) Gymnastics: T2B *10 mins of skill work on progressions then, EMOM 10 2-7 T2B or Variation C) Accessory: Posterior Chain Accumulate 3 mins wall […]
Sunday-Open Gym 2-4pm *Make up a WOD you missed during the week, do your own thing, take a rest day or do some active recovery. *Food Prep for the upcoming week *Recovery: ROMWOD, Foam Rolling, Epson Salt Baths, Compex, Tens unit, massage, chiro, scraping, any other recovery method. Prepare for the upcoming week.
Friday-Squat Mobility-Front Rack Barbell Drills Warmup-2 RNFT 10 Thrusters (Bar) 30-50 Sit ups (GHD or Abmat) *Has to be done in 3 sets max A) Strength: Front Squat w/ 3 sec pause 4RM B) Conditioning: EMOM until failure 1 Thruster *Start @50% and increase 5-10 lbs every minute *Shoot for 10-15 sets C) Accessory: Midline […]