Warm-up
Sign into Wodify and spend 2 minutes in Z1
Then, 3 rounds
15 air squats
10 push-ups
5 strict pull-ups or 10 ring rows
Mobility
Shoulder prep for the strength; coaches choice.
Strength
A. Weighted pull-ups – 5×5
B. Weighted ring dips – 5×5
Simple gymnastics strength day. Understand progressions so you can attack this session regardless of your ability level. Make it productive. You’re only going to get 8 to 10 minutes to complete each, take 1:00 rest between sets. Stay focused an keep moving.
WOD
24 min EMOM
Min 1 – 1 round of…
10 Russian KBS; heavy
8 push-ups
10 air squats
Min 2 – 16/12 cals on Erg
Min 3 – 10 TnG power snatches (95/65#)(75/55#)
Min 4 – Rest
Good EMOM here. Start in different places. Make sure you have an opportunity to get on the ski erg. In today’s workout, all reps should be UB; the snatches, the swings, and the push-ups. So scale accordingly.
Accessory Work
Banded leg curls – accumulate 100t
Straight leg KB deadlift – 4×15
