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How to increase your work capacity across a broad time ?

 # Home

Doing constantly varied high-intensity functional movement coupled with meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar—prepares you for the demands of a healthy life. 

 

 

PA Home WOD Briefing:

 

 

5 Rounds:

3 min amrap
7 Power Snatch 135/95
10 box Jumps 24/20
50 DU
1 min rest

Then
Core : 3 Min of L-sit

 

You can scale down the workout to your ability, a good option would be to reduce the number of reps or scale down the movement.

3 Rounds:

3 Min AMRAP
7 Power Snatch
10 Box Jump
100 SU
1 Minute Rest
Than
Core: 2 Minute L-sit(10 Min Time Cap)

 

Spend 10 to 15 with a warm-up, Follow below sequence 

 

 

AMRAP 8 Minutes:
30 Seconds Walking Lunges
60 Single unders
10 Pvc Pass Through +Around the world
10 Jump and Land
10 High Hang Muscle Snatch
10 Hang Power Snatch

 

Spend 10 min with Cool Down, follow below sequence 

 

 

40 sec Thread the Needle
40 sec Wall Assisted Shoulder Stretch
40 sec Cat-cow
40 sec Wall Calf stretch

 

 

This is an example of our Workout of the day of this week. We provide a DAILY Workout of the day with Warm-up and Cooldown. Our daily training programs come with a video of each section as well as a coach’s briefing to help you scale the workout appropriately to your level.

 

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