Warm up ish ~2 min cardio and right into warm up
2x
15 banded good morning
8/8 split squat (bw or light db)
10 pillar to plank
Accessory
3x
6/6 db step ups
12-15 Russian swings
2x
:20 bike building
6/6 kb single arm hollow rock to OH (Turkish sit up)
6/6 kb pull through
6/6 crossbody SA Staggered RDL
Technical work continued warm up
2x
2 straight legged clean pull
2 hang muscle clean
WARM UP: Start your Engines Use as warm up, no time for more
2x @70-75%
300 m run
5/5 tall step ups step downs
10/10 side plank hip taps (tap hip towards floor)
6/6 single arm kb bottoms up press
WOD 1 Tempo Pump
3x
Animal Flow warm up
15mins AMRAP @ 75-80% (Bodyweight options in parentheses)
12 Beast to Alternating leg through (lateral kick through)
24 Heel Taps
12 Alternating DB Suitcase Reverse Lunge
100m DB Farmers Carry if (BW - 60sec Bear Crawl)
Oly
5 sets
1 Muscle Snatch + 1 Hang Power Snatch + 1 Snatch Balance + 1 OHS x 5 sets
then*
5 sets
1 Snatch High Pull + 1 Hang Power Snatch + 1 Low Hang Power Snatch x 5 sets
Accessory
2-3x right arm then left arm with kb
Dynamic warm up #CoachesChoice
Then
3x
Core Holed
3x :60 bike (:10 hard)
:20s dead hang
:20s knee tuck hang
:20s handstand hold
1/1 Turkish get up
Score your favorite holiday treat **
Accessory 1
Tis the end of Squatober…
Look in the mirror,
Raise your hand,
And give yourself a huge high five.
4 weeks of daily grinding. . .
5 rounds
12 db RdL/deadlift (change foot positions each round)
9 db hang power clean/curl
6 STOH
200m run
Stay lightish
Focus on movement patterns and getting flow state
Oly - Waves
Every 1:15 x 15