Warmup
Strength
Front Squat Complex
5 Sets:
1 Tempo Pausing Front Squat
1 Pausing Front Squat
2 Front Squats
WOD
"Whatever's Left"
AMRAP 5:
500/400m Row "Buy-In"
Time Remaining:
12 Thrusters 95 / 65 lb
12 Toes to Bar
Rest 5:00
AMRAP 5:
500/400m Row "Buy-In"
Time Remaining:
9 Thrusters 115 / 85 lb
9 Chest To Bar Pull-Ups
Rest 5:00
AMRAP 5:
500/400m Row "Buy-In"
Time Remaining:
6 Thrusters 135 / 95 lb
6 Bar Muscle-Ups
Warmup Strength For load: 3-3-3-3-3-3-3: Overhead squat Level 3 For load: 5-5-5-5-5-5-5: Overhead squat– Scale to an empty barbell or PVC pipe as needed. ABOUT THE WORKOUT INTENDED STIMULUS All sets o
Stretch day ! 20 min Strength Bench press 2-2-2-2-2-2 Active Recovery! Every 2:00 / 24:00min mins 0-2 200/250 m row Min 2-4 12 shuttle runs Mins 4-6 14/12 cal bike Mins 6-8 80 Russian twists
Warmup Whiteboard Tabata - Weighted glute bridges Bar deadbugs (55-135 )lbs for weighted Tabata You pick your weight. STRENGTH On a 10:00 clock: 3 hang power cleans– Build to a heavy set.– Rest ~2:00
