Warmup
Strength
Every 2 min
Deadlifts
8@ 65
8@65
6@65
6@75
4@80
4@80
Wod
50-40-30
Box jumps 24/20
400 m run
kB swings 70/53
80 double unders /120 singles
Level 2
30-20-10
Box jumps 24/20
200 m run
kB swings 53/35
60 double unders /100 singles
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
