PRIMER:
Tabata:
Cal Machine
Burpees
Full Tabata for Each Movement.
MOBILITY:
Down Dog
Saddle
GYM WOD:
Clean Pull Complex: 5 x
1 Clean Grip Tempo DL 4s Up, 4s Down +
1 Clean Grip DL +
1 Clean Pull +
(Start at 85% and Build to 110% of 1 RM)
Directly into 5x 1 Tempo Strict Press – Regular Up | 4s Negative + 2 Strict Press @ 90% of 5RM
Then Max Strict Press @ 70%
*Start at a weight that is challenging and build. This is not a 5RM Strict Press. It should be challenging.
AT HOME WOD:
Dumbbell Version:
Double DB Thrusters. Everything else is the same.
Bulletproof Shoulders:
3 Tempo Sumo Deadlifts +
6 Sumo Deadlift High Pulls +
10 Seconds Hold with barbell at hip
Bodyweight:
Accumulate 2 Minutes In an L-Sit
Accumulate 3 Minutes in a Plank
Accumulate as many Push Ups as possible in 4 Minutes