Joint Prep/KBC 4 x 2 Armbar Stretch 4 x 1 Minute Rack holds with a a half send off every 10 seconds 53/35 *Rest 30 Seconds Between Efforts CWOD 6 Rounds 1 Minute Max Double unders 1 Minute to perform 5 Plyo PushUps aside on a 45lb plate & 10 Russian Swings *Choice of weight on swi
Joint Prep 1441 Lunge Warmup 3 x Handstand Work, Shoulder touches then 3 Rounds 3 Power Snatch 95/65 3 Overhead squats 3 Hang Snatches *Rest 30 seconds between efforts CWOD Row for 5 minutes at a 20 stroke per minute pace then
Joint Prep Team Stretch SWOD Weighted Ring Dip*, Axel Floor Press, Weighted Pushup 3,2,1 – 3,2,1 – 3,2,1 – 3,2,1 – 3,2,1 *BETWEEN each set jog 200 meters *The goal is to get progressively heavier on each Wave, so pick your starting weight accordingly. *We will
Joint Prep 1 x Lunge to Dislocate the length of the gym and back Jump Progession 6 x 30 Second Ring Supports *Every 10 Seconds turn your Hands out for 5 seconds and either pull your knees into your chest or perform a Lsit.
Rest Day/Topic Day I posted an article earlier this week by John Welbourn about how to outfit a “Power Athlete” garage gym. His statement about equipment was pretty simple, “Would Conan or Rocky use it in their training…” We get pretty gritty in our train