Tuesday January 30, 2019

Today’s workout has a “More Muscle” option. This is for athletes who want to focus on strength and building muscle.

4 rounds
:90 KB Swings 53/35*
:90 GHD or Ab mat sit-ups
“:90 Deficit Push Up 4″”/3″”**”

*70/53 for More Muscle
**185/95 Bench for More Muscle

Post Workout Strength Session
4 sets of
10 Chin Ups*
15 band pull aparts

*if 10 chin-ups is too many, try a
jumping chin-up to a 2 sec hold
plus a 2 sec decent for 3-5 reps.
if 10 chin-ups is easy(eye roll) then
try to start each set with a 5 to 15
second static hold on the first rep.

4 rounds
:90 KB Swings
:90 Ab mat sit-ups
:90 Push Up

2 Min seated forward fold
1 min straddle right
1 min straddle left
2 min couch stretch right
2 min couch stretch left
3 min frog
2 min upward dog
2 min childs pose

2×1:00 superman hold

Front Squat
5 sets of 3
(First Rep is a pause squat)

Hang Clean+Clean
Work up to heavy single for this

Monday, July 29th, 2019 at 10:08 pm / WODS