Search

Friyahhh 01282022



WARMUP

For Quality:

2 Minute Foam Roll

2 Minute Easy Bike, Row, Ski, or Run

3 Rounds: 15 Reverse Lunges + :30 Plank + 30s Wall Sit

2 Minute Frog Stretch

1 Round Of Barbell Warmup:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff Legged Deadlifts

5 Front Squats

Then…

30 Light Double Dumbbell Seated Strict Presses

30 Banded Good Mornings

Strength

Deadlifts

[All Percentages Based Off 1RM Deadlift]

1 Set of 5 @ 50%

1 Set of 3 @ 60%

1 Set of 2 @ 70%

1 Set of 1 @ 75%

1 Set of 1 @ 80%

1 Set of Max Reps @ 85%

Rest 1-3 Minutes Between Sets.

No weight STRENGTH

10 min emom

Light weight or dbells

7 deadlifts

WOD

Every 2:30 x 4 Sets:

50ft. Double Dumbbell Front Rack Walking Lunge / 16 stationary

"X" Bar Muscle-ups

Dumbbells: 50 / 35 lb's

Complete as many BMU as you can in time remaining…Score - sum of all BMU

DOUBLE DUMBBELL FRONT RACK WALKING LUNGE

- Reduce Loading

- Reduce Distance

- 16 Step Back Lunges

- Sub Barbell

BAR MUSCLE-UPS

- Banded

- Chest To Bar Pull-Ups

- Double Dumbbell Devil Presses


108 views0 comments

Recent Posts

See All

WARMUP STRENGTH FRONT SQUATS Every 2 min x10 4 reps @ 70% Wod 3X 100 Double Unders 8 Sand Bag Clean 130/100 24 Toes To Bar Accessory c3 8 banded strict ctb 12 skull crushers

Stretch day !! Or lift of choice. Optional Active Recovery 4 Rounds For Time 400 Meter Run 20 Double Kettlebell Russian Swings 100 Meter Double Kettlebell Front Rack Carry only Kettlebells: 53 / 35 l

Warmup Strength - Squat snatch EMOM 9 wave 3@74 2@77 1@ 80 Every 90 sec till 4:30 Snatch pulls 3x4 at 90% HWPO Wod 12 min amrap 200 m run 10 push press 95/65 20 front rack lunge 95/65 50 double unders