top of page
Search

Friday yahhhhh!!!09102021

Warmup

Core X3

:45 hollow rocks

1:00 Plank

16 alt vups

Strength

Strict press + push press

3+6 @75

3+6@75

3+6@80

2+4@85

2+4@85

Wod

Death by BFB

Min 1 -2 BFB

Min 2 -4 BFB

Min 3 -6 BFB

Etc.. add 2 reps until you can no longer finish in the time frame.

Accessory /pulling

80 banded supinated grip ctb pull-ups ! Sets of 8-12 reps


188 views0 comments

Recent Posts

See All

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

bottom of page