Fitness
Shoulder Press
Every 2 minutes for 4 sets-4 reps-70-80%
WOD
“John Reinke”
50-40-30-20-10
Dumbbell snatches (35/20)
10-8-6-4-2
Burpee Pullups
Performance
Shoulder Press
Every 2 minutes for 4 sets-4 reps-70-80%
WOD
“John Reinke”
50-40-30-20-10
Dumbbell snatches (50/35)
10-8-6-4-2
Burpee pullups
Competition
Shoulder Press
Every 2 minutes for 4 sets-4 reps-70-80%
WOD
“John Reinke”
50-40-30-20-10
Dumbbell snatches (50/35)
10-8-6-4-2
Bar muscle ups
At Home
Mobility:
Pigeon Stretch
Glute Bridges
Static Lats
Warm Up: 5-3-1
Snatches
Burpee Vertical Jump
50-40-30-20-10
Odd object snatches
10-8-6-4-2
Burpee vertical jumps
Notes:
We will start the day with some shoulder press. You can add weight as you go but make sure all sets are within the percentage range. The workout is a couplet where the reps get lower each set. Push the pace from the beginning and try to hold on. For the at home workout find an odd object that you can snatch at least 10 times in a row. You can break the reps between arms as needed. For the burp vertical jumps try to jump close to max effort each time.