Fitness
Strength
A.1 Back squat @ 23x1 tempo 2+1 x 3 sets
only first 2 reps are tempo, third rep is no pause
A.2 DB bent over row x 5/side x 3 sets
A.3 Horizantel ring row x 6-7 x 3 sets
Wod
10 minute amrap
2 hang power clean (95/55)
2 box step ups (24/20)
4 hang power clean
4 box step ups (24/20)
6 hang power clean
6 box step ups (24/20)
8
8
10
10
...
...
...
Performance
Strength
A.1 Back squat @ 23x1 tempo 2+1 x 3 sets
only first 2 reps are tempo, third rep is no pause
A.2 DB bent over row x 5/side x 3 sets
A.3 Horizantel ring row x 6-7 x 3 sets
Wod
10 minute amrap
2 power clean (135/85)
2 box jumps
4 power clean
4 box jumps
6 power clean
6 box jumps
8
8
10
10
...
...
...
..
ZONE
Monday
Core work:
A1. Hollow Body hold - 45 seconds x 3 sets
A2. single leg kb deadlift 8/leg x 3 sets
A3. Abmat sit ups - 25 reps x 3 sets
Wod:
12 minute amrap
250 meter row
30 single under
15 air squats
10 HR push ups
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