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
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
