Warm Up

(This is not in order) 

  • 500 Meter Row
  • 4 Laps
  • 2 Min Jump Rope
  • Foam Roll *soft tissue circulate blood flow
  • Wall quad stretch 1 min each leg
  • Lower back stretches/ Hip Flexors

MOB

Resistant Bands on the ankles @ 20 Yards and back

  • walking shuffle sideways
  • Diagonal walk forward
  • Diagonal walk backwards
  • Full Shuffle down and back

W.O.D

10 rounds of 10 repetition of each movement

  1. Toes To Bar or Knees To Elbows (using boxes to elevate oneself to the bar, lower rings down or up, using the squat racks to put the bars at a height that an individual can hold onto for K2E (knees to elbows).)
  2. Med ball Sit up throw *pay attention to how object comes off the wall M(14-20lb) W(6lb, 10lb, 14lb)
  3. Oblique Left side 10 reps; Oblique Right side 10 reps

Competitors Edge

    SNATCH PROGRESSIONS (WIDE GRIP)

  • ACTIVE SHOULDERS
  • PULL THE BAR APART
  • ELBOWS UP *NO ROLLING SHOULDER FORWARD

    PVC 

  • W.U. Pass throughs with pvc
  • shoulder circuit with bands

    SNATCH *PVC OR BAR ONLY (WIDE GRIP)

  • 30 reps Snatch Balance
  • 30 reps Snatch Pulls
  • 30 reps Full Squat Snatch