Nancy week 11

Monday
3 min airdyne
2×10 hip ext
1X10 glute activation

Wod
2X3 min KB long cycle right and left

3X6 RDL AHAP
3X6 rev lunges

3sets
30 up downs
PVC banded pressx10

Ytw on bands

Tuesday
Prep same as gf

Wod
5 sets of
1 strict press+5 push press+5 push jerks

6min EMOM
High hang power snatch
Mid thigh power snatch
Below the knee power snatch

10-8-6-4-2
Wall ball shots
Ring rows
Box jumps

10 min of practice
Rope climbs+single leg box jump

Wednesday

Prep same as GF+
2X10 resisted squats
2X50 walking high kicks

Wod
A.
Back squat
Build up to a heavy 3 rep

B.
5 rds
60M Sandbag Carry
10 Push ups
Rest 1 min

C.
Row 1500m As fast as possible

D.
Last portion from GF

Friday
Prep
5 min airdyne ride
3X10 YTW
2X30 reverse planks

Wod
A.
:40 on :20 off
Single arm Russian swing
3 sets right then 3 sets left

Rest 3 min
Then 30 KB snatches right arm+30 left arm for time same weight as last week but try and beat your time

B.
Goblet squat
5X3-1/4 with a 4 second descent

C.
3 sets of
30 banded good mornings
Rest
15 hip hikes each side
Rest

Prep-gen warm up

Wod
Run 15 min
5rds
5 push ups
10 air squats
15 American swings

Run 15 min
**** try and make it the same distance in 15 min

Cool down
Mobility!

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