Sorry, she's a little bit late tonight. Been a busy day! Don't worry though, I made it an extra special workout to make up for it. Here it is!
GYM PROGRAM
Warm-up
100 Single Unders
Row 500m
6:00 AMRAP
5 Good Mornings (Barbell)
5 Front Squats (Barbell)
5 Russian Swings
5 Slam Balls
Mobility
Front Rack Band - 1min/side
Calf Stretch - 1min/side
Skill/Strength
Deadlift 5x5 @ 75%
WOD
AMRAP in 2min
KB Swings (53/35)
Rest 1min
AMRAP in 2min
Box Jumps (24/20)
Rest 1min
AMRAP in 2min
Squat Cleans (95/65)
Rest 1min
AMRAP in 2min
Slam Balls (30/20)
Rest 1min
AMRAP in 2min
Overhead Lunges (95/65)
SMOLOV PROGRAM
Warm-up
100 Single Unders
Row 500m
6:00 AMRAP
5 Good Mornings (Barbell)
5 Front Squats (Barbell)
5 Russian Swings
5 Slam Balls
Mobility
Front Rack Band - 1min/side
Calf Stretch - 1min/side
Skill/Strength
Deadlift 5x5 @ 75%
WOD
AMRAP in 2min
KB Swings (53/35)
Rest 1min
AMRAP in 2min
Box Jumps (24/20)
Rest 1min
AMRAP in 2min
Squat Cleans (95/65)
Rest 1min
AMRAP in 2min
Slam Balls (30/20)
Rest 1min
AMRAP in 2min
Overhead Lunges (95/65)
Squat Cycle
Off
Let's just call today...AMRAP Friday. Enjoy!
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