Sorry for the delay! I had to fend off a pack of rapid cats from attacking my family last night. Then I woke up off the couch and went to bed. I'm only one man. Cut me some slack! Anyway, here are today's workouts!
GYM PROGRAM
Warm-up
Row 500m
6:00 AMRAP
5 Ring Rows
5 Sit-ups
5 KB Swing to Goblet Squat
5 Glute Bridges
Mobility
Stretch Wrists - 1min/wrist
Front Pull Band Stretch - 1min/side
Skill/Strength
EMOM for 8min
3 Barbell Rows (135/95)
2 Deadlifts
1 Hang Squat Clean
WOD
AMRAP in 18min
10 SDHP (95/65)
10 K2E
10 Hang Clean (95/65)
SMOLOV PROGRAM
Warm-up
Row 500m
3 Rounds
10 Dislocates
10 Barbell Rollouts
10 Mountain Climbers
10 Rollover to V-sit
Mobility
Roll Quads - 1min/leg
Roll Hams - 1min/leg
Couch Stretch - 1min/side
Roll Front/Back of Shoulders with LAX Ball - 1min/section
Skill/Strength
Bench Press 5-5-5-5-5
WOD
AMRAP in 18min
10 SDHP (135/95)
10 K2E
10 Hang Clean (135/95)
Squat Cycle
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