9a – KB WOD
10 – KB WOD
11a – KB WOD
12p – Yoga @ CFD Lakeview (if you have poor mobility, please show u.)
1p – 3p – Open Gym
Mobility – 5 min – Coaches Choice
Strength 1 – Bulgarian Split Squats – 15 min
** Rep Scheme of 12, 10, 8, 6, 4 (each leg).
** Depth & control 1st, then add weight.
** Using KB’s or DB’s, try to get heavier each round.
WOD 1 – KB Complex – 10 min
Start with the right side:
1 Russian KB Swing (eye level)
1 KB Clean
1 KB Split Jerk (preferred) or Power Jerk or Push Press
1 KB Front Squat
** Then go to the right side and repeat the above.
** Each time you go through the right & left side add 1 rep.
** Round 2 would be 2 swings, 2 cleans, 2 jerks, 2 squats each side. Round 3 would be 3 of each.
** Think about movement first. Not about setting the world record for most reps. Pick a weight that is challenging. Once you gain control, you can add weight as you go. 55/35 would be a good weight to work with on this.
WOD 2 – Burpee Box Jump Burn – 10 EMOTM
Burpee Box Jumps (24/20) to start every minute, fill remaining time in that min with KB swings to above head (55/35).
** The goal is to get to your KB swing each round for at least 5 swings.
** Level 1 = 4 burpee box jumps each min. Level 2 = 2 burpee box jumps each min.
4 Count Flutter