TUESDAY

 
Dynamic (high knees, butt kicks, lunges, grapevines)

Calf pumps, Mountain climbers, bird dogs and Sampson lunges

Shoulder activations with band on rig

Burgener warm up (bar)

Cross over backward lunge step with bar

Scott’s Press with DB (light)

 

 

Skill Development

 

10 Minute EMOM

DB Presses/Romanian Deadlifts

 

·  1st Min: 2xDB Alt Arm Shoulder Presses

·  2nd Min: 2xDB Single Leg Romanian Deadlifts

 

 

Comptrain WOD

 

“Eleven Eleven”

 

12 Minute CAP

RX 42½/30 Kg

 

·    10 Front Sq. + 1 P-Jerk

·    9 Front Sq. + 2 P-Jerks

·    8 Front Sq. + 3 P-Jerks

·    7 Front Sq. + 4 P-Jerks

·    6 Front Sq. + 5 P-Jerks

·    5 Front Sq. + 6 P-Jerks

·    4 Front Sq. + 7 P-Jerks

·    3 Front Sq. + 8 P-Jerks

·    2 Front Sq. + 9 P-Jerks

·    1 Front Sq. + 10 P-Jerks

 

Stimulus:

·    Unbroken sets

·    Engaged core

·    Consistent pacing