Dynamic: high knees / butt kicks / lunges & spiderman’s

Calf pumps

Mountain climber complex

Air squats with T-twists

 

 

Strength Development:

Strict Pull-ups/Box Jumps

 

10 Minute EMOM

 

·  1st Min: Strict Pull-ups

·  2nd Min: Box Jumps

 

Stimulus:

·     Building work capacity

·     Building set volume

 

WOD

 

15 Minute AMRAP

 

·     3 Strict Ring Dips

·     30 Double-unders

·     3 Dumbbell Snatches

·     3 Strict Ring Dips

·     30 Double-unders

·     6 Dumbbell Snatches

·     3 Strict Ring Dips

·     30 Double-unders

·     9 Dumbbell Snatches

·     Continue to add 3 Dumbbell Snatches

 

Comptrain WOD

 

Stimulus:

·     Engaged shoulders/lats

·     Consistent pacing

·     Strong pull with the snatches

 

Recovery Workout

15 Minute AMRAP

 

·     3 Ring Rows

·     30 Double-unders

·     3 Dumbbell Snatches

·     3 Ring Rows

·     30 Double-unders

·     6 Dumbbell Snatches

·     3 Ring Rows

·     30 Double-unders

·     9 Dumbbell Snatches

·     Continue to add 3 Dumbbell Snatches

 

Comptrain WOD

 

Stimulus:

·     Engaged shoulders/lats

·     Consistent pacing

·     Strong pull with the snatches