Golden Empire Training

Warm-Up:

Dynamic Warm-up

5 Rounds:
1 Chest-to-Bar Pull-up (as high as possible)
1 Deep Ring Dip Stretch (hold for 2 seconds)

Muscle-Up technique

WODs:

Strength:

Deadlift 3x3 or 3x5

MetCon:

Do one or the other:

1. For time:
21 Tire Flips
15 Hang Power Clean 55# Dumbbells
9 Stone Shoulders 92#

2. For Time:
50 Double Unders
40 Wall Ball 20#, 10' target
30 Tire Flips
20 Hang Power Clean, 40# Dumbbells
10 Stone Shoulders 92#
*Breaking a set is a 5 burpee penalty to be completed when you finish the WOD.

Endurance:

Run: 2 x 3/4mile hill repeats: rest at top 1 min, descend slow, rest 1 min, repeat
Row: 3x 1k repeats, rest 2 mins between

Pic1: Low Bar Back Squat: the bar sits lower on the back, targeting the glutes, hamstring and lower back


Pic2: Box Squat: Wide stance, keep shins vertical, sit down completely and stand back up