Pre-Wod
Dynamic Group Warm-Up
Couch Stretch (90 sec/side)
Pigeon 2 min/side
2 Rounds:
30 Russian KB Swing 53/35-lb
20 KB Snatch (10/arm)
10 KB Hang Clean & Jerk (5/arm)
1 Round: Side-Butt
Front Rack Mobility
Workout of the Day for Monday, November 5th, 2018:
Week 2:
3 Rounds of Front Squat:
65% x 3
70% x 3
75% x 6-9
Complete a set of Front Squat every 2 minutes for 9 rounds. The goal on the plus set is 6-9 reps. If you can easily get 9 reps, increase your 1RM and recalculate your percentages. If you cannot get 6-9 reps, lower your 1RM and recalculate your percentages. Pick a “Goat” to superset with in-between rounds.
Sweat Sessions Workout for Monday, October 29th, 2018:
Mobility:
Group Hip Opener
Pigeon (2 min/side)
Banded Overhead Distraction (2 min/side)
Technique:
Kipping
25 Min AMRAP:
400m Run, or 500m Row, or 1k Bike
3 Rounds, “Cindy”
• 5 Pull-Up
• 10 Push-Up
• 15 Air Squat
20 KB Swing
10 “See The Light” Situps