Monthly Challenge
During September the goal is simply to sleep more. And we
want to do this by:
1, Increase time in bed
2, Having the same sleep time and wake up time
3, Controlling our Caffeine Intake
4, Having a wind down routine
Pre WOD:
Power Clean+Split Jerk:
5 set:
1 Power Clean+1 Hang Power Clean+4 Split Jerk
Weight: 60% of 1 RM Clean & Jerk all sets
WOD:
A, Back Squat 3 set*5-5-ME 80% (+2)
B, 7 Rounds for time:
4 Alt Lunge Wall Ball 9/6 kg (20/14 lbs)
6 Wall Ball 9/6 kg (20/14 lbs)
8 Toes to Bar
10 Box Jump Overs 24/20 inch
Cap 14 min
Post WOD:
𝗞𝗿𝗶𝘀𝘁𝗶𝗻𝘀 𝗖𝗼𝗿𝗲 𝗖𝗶𝗿𝗰𝘂𝗶𝘁:
𝗟𝗲𝘃𝗲𝗹 𝟮-𝟯: youtube.com/watch?v=PYO5Ovyw5Kk&embeds_referring_euri=https%3A%2F%2Fapp.fitr.training%2F&source_ve_path=MjM4NTE
𝟮-𝟯 𝗥𝗼𝘂𝗻𝗱𝘀
20 Weighted Sit Ups
30 Russian Twists
20 Hollow Rocks
10 sec Side Plank+10 Side Raises+10 Leg Lifts each side
60 sec Plank (Include 10 Leg Lifts+10 Down/up for extra burn)
Rest as needed between rounds
For each week, either increase movement quality or reps/sec
