Blog

BLOG

Paula Jager
1 year 8 months ago
Paula Jager
1 year 8 months ago

Strength 

Snatch Push Press and Snatch Balance 1x1 

10-15v minutes of practice stay light and focus on form 

WOD 
 

Freedom (RX'd)

Paula Jager
1 year 8 months ago

Strength 

Power Clean 3x3 @65-75% 

Front Squat 3x3 @80 

WOD 

Paula Jager
1 year 8 months ago

WOD 

Freedom (RX'd)

16:00 Amrap
5 rounds
15/12 Calorie Row
10 Box Jumps (30/24)
Max Rounds
12/10 Calorie Row
8 Strict Handstand Push Ups

Skill 

Week 4: Ring Muscle-up Progression

Paula Jager
1 year 8 months ago

Strength 

Squat Snatch 3x3 @65-75 

Snatch Deadlift 3x3 @95

WOD 

Freedom (RX'd)

3 Rounds
30 Dumbbell Front Squats (35s/25s)
20 Toes to Bar
10 Burpees over Dumbbell

Paula Jager
1 year 8 months ago

WOD 
5 sets
1000/800m Bike Erg
50 Double Unders
4 Wall Walks
*Rest 1 min between sets*

Accessory 

Paula Jager
1 year 8 months ago
Paula Jager
1 year 8 months ago

Warmup 

Paula Jager
1 year 8 months ago

Warmup

Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7's
+
Hip Halo Warmup
-into-
3 sets 
10 PVC Pipe Pass Throughs
10 Walking Lunge Steps

Strength 

Paula Jager
1 year 8 months ago

Warmup