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Squat MOB

STRENGTH: weighted “good mornings”

6×5

10x glute ham curls

WOD: “300” for time

25x Pull Ups

50x Deadlifts (60)

50x Push Ups

50x Box Jumps

50x “Floor Whipers”

50x Dbl DB Clean n Press (20/10)

25x Pull Ups

 

 

STRENGTH: “Neck” Presses and Behind the Head Pull Ups

“go for Form and not Heavy weight”

8 Sets of

8x standing Neck Presses

4x behind the head pull ups (use allot of bands)

WOD 3rds of

8x HSPU

12x KB OH Squats (32/24)

16x KB Swing ( american)

 

WOD 1) 5rds of

1x sm Rd Run

10x Push Ups

20x Squats

30x DUs

SKILL/ STRENGTH

3rds of OTM

1. Box Step Ups

2. Wall Sit

3. Jumps Squats

4. “Back Stepping” Lunges

WOD2) 10min AMRAP

RXD:

5x Ring Muscle Ups

20x K2Elbows

Scaled:

10x strict Pull Ups

30x Atomic Sit Ups

STRENGTH: FRONT/ BACK Squat

10min to build to a heavy weight (max BW)

then perform 10min EMOM (from rack)

5x Back Squat

5x Front Squat

WOD: 9-12-15-18 for time

Dbl KB/ DB Deadlifts (24/16)

Dbl KB/ DB Hang Squat Clean

OTM 3x Burpees

STRENGTH:

“Clean Grip” Deadlifts with SHRUG @ Top

work up to a Heavy/ but efficient Set of 2reps

then

5×2 with the same HEAVY weight

WOD: for time (ascending by 2reps)

2x Squat Cleans (60/40)

2x Burpee over Bar

……all the way up to

12x Squat Cleans

12xBurpee Over Bar

WOD1) 5rds for time of

1x SM Rds RUN

30x Wallballs (unbroken or 3x Wallclimbs Penalty)

SKIL/ STRENGTH: 10min OTM

Odd: MAX Pull UP Hold @ Top

Even: HS Hold (ADV work Free standing)

WOD2) 12min AMRAP of

5x High Box Jumps

10x Plyo Push Ups

15x Walking Lunges

20x V Ups

10min SQUAT MOB

SKILL/ STRENGTH: RING Muscle Up

BEG: work on the SWING and PULL up to the Rings

ADV: Strict or weighted

work 10min OTM 1-3 Ring Muscle Ups

WOD: for time 9-15-21

Deadlift (100/70)

DBL KB Clean/ Jerk (24/16)

Pull Ups

STRENGTH: Split Jerk

Beg: work on the dip/ drive under bar and correct landing

ADV: Work up to a Solid weight/ with great form (out of rack)

WOD: for time

3rds of

5x strict def HSPU (from 20s)

5x Ring Muscle Ups

5x Thruster (60/40)

5/5x OH Lunges (-“-)