Monday Feb 28

Cleans and little WOD

Warm Up

5 Min of C2

  • Do 10 Pause squats every Minute

Mobility

2 Sets

20 PVC Passthrough

30 Sec Pidgeon

 

Activation

2 Sets

10 x 90/90 Hip Rotation

5 Push up to Down Dog

10 Scorpions

Strength

Power Clean and Jerk

 

3 Waves

3 TNG @65%

3 TNG @ 75%

1 @ 85%

No Rest between sets, change weights yourself.

Workout

RX

AMRAP 15 min

6 Hand Release Burpees

9 OH Squat 40/30 Kg

12/10 Cal C2

RX+

BB – 50/35 Kg

SC

BB – 30/20Kg

Front Squats if Poor OH Mobility

Fit

BB – 20/10Kg

Front Squats if Poor OH Mobility

Goal: Speed Strength

Extras

Weightlifting

Back Squats

8 x 1 @ 80%

Conditioning

5 Km run

Open Gym Sundays Work Out For time 150 KB swings @ 24-16 kg 100 Box step-up overs @ 24-16kg + 24/20″ 3Km …

Saturday WOD Bring your friends Work Out With a Partner, You go I go (round for round) AMRAP 28 min 10 Pistols …

Sumo Deadlift Warm Up 1min Easy Row 30sec rotating scorpions 1min Moderate Row 30sec Mountain Climbers 1 min Hard Row  Specific 3 …

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