03/08/2021
URVIECH TRAINING 

WOD :
21-15-9
Cal Row/Ski/Bike
HSPU

21-15-9
Cal Row/Ski/Bike
(Ring) Dips

21-15-9
Cal Row/Ski/Bike
Push ups

CORE:
4 sets

20 Weighted (DB) AB Mat Sit ups
20 Ab Mat Sit ups

1:00-2:00 rest between sets

04/08/2021
URVIECH TRAINING
SKill:

2nd week:
take 15 min minutes to work on your kipping skills (Pull up/Chest to bar/Muscle up)

WOD:

E4OM x 6
12 Pull ups
21 Kettlebell Swings (24/16)
400 m Run

Score is your slowest Round!

05/08/2021

URVIECH TRAINING

Strength/Skill:
OTMx 10

1 Power Snatch
1 Overhead Squat

Choose a starting weight on your own and build up

WOD:

For time:
9-8-7
Power Snatches (50/35)
Overhead Squats

30/24 Cal Echo Bike/or 40/30 cal Row

6-5-4
Power Snatches
Overhead Squats

30/24 Cal Echo Bike or 40/30 Cal Row

3-2-1
Power Snatches
Overhead Squats

06/08/2021

URVIECH WOD

SKILL/STAMINA:

EMOM x 12 (4 rds)
1. 15/12 Cal Row
2. 1 length HS walk or :30s of practice
3. 1 (legless) Rope Climb

WOD:

for time:
15 Clean&Jerk (70/45)
400 m run
30 Toes to bar
400 m run
30 Toes to bar
400 m run
15 Clean&Jerk (70/45)

07/08/2021

FUNDAY with the One and Only Coach Jaro