Week Warm-Up
25 Jumping Jacks
1 Rig to Wall Lunge+Return
15 Weighted SU(no more than 25#)
Monday:
V: Drop SQT+SOTS Press
N: Pull-up 5x5
WOD: 20 min AMRAP
10 HR Push Up
20 SQT
30 Double Under
Tuesday:
V: Goodmorning Press
1x10, 1x8, 1x6, 1x4(increasing weight FORM IS EVERYTHING. Straight legs, as soon as hips home through press NOT PUSH PRESS)
N: Press 3x8(PVC maybe a few with bars)
WOD:
18min EMOM
1st 10 KBS
2nd 20 Doubles
3rd 10 Goblet SQT
Wednesday
V: Shrugs(60,70,80,90,100%of clean, HOOKGRIP, lift from ground each time)
1x10, 1x8, 2x6, 1x4, 2x2
N: Handstand Practice (20min)
WOD: 21-15-9
WB
T2B
*if time left over ME Plank Hold 5min max*
Thursday
V: Snatch Grip behind Neck Push Press 1x8,1x6,1x4,2x2(increase weight)
N: Cardinal Sit-up(3x30)
4rds
12 Burpee
6 Lunges (DB/KB)
12 SQT
Friday
FAMILY TIME WITH GUEST
"ANGIE"
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