Monday December 09, 2019

NOTE: We are happy to inform you that we have moved our blog programming over to Wodify. This is so that you can track scores, compare and keep a track record of key performance figures. 

Any issues logging in please email: warriorprogramming@gmail.com

 

TODAYS WORK!!

AM - WORK
A) Movement 
EMOM 12
A - 50m Running Alterating between high knees and ass kicks.
B -10ft Banded Monster Walk
C - 25ft Bear Crawl Backwards
D - 25 Band Pull-Aparts

 

B) Running / Gymnastics
4 Rounds of:
400m Run for time:
Rest 30seconds
70% reps muscle-ups
1:30 Rest

____________________________
The Muscle-up reps is based on your total round achieved in XX week 1, death by muscle-ups.
If you hit 8 Rounds then it's 4 Muscle-ups

If you missed the death by muscle-ups.
Complete the running and then complete the 'death by' for future use.

PM - WORK
A) Backsquats
Build to a heavy set of 2 for the day

B) Working Sets:
3 Sets of:
8 Banded Russian Swings, 24/16kg
15 Back Squats

Rest 2:00 Between Sets

C) Superset
3 Sets of:
12 DB Step-ups, HEAVY AS POSSIBLE
3 max Distance Burpee Broad Jumps

60s Rest between sets

D) Work
3 Rounds for Time:
7 Deadlifts, 140/110kg
3 Arms only Rope Climbs

Scale: 7 Bar Muscle-ups

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