Friyahhh

STRENGTH

Every 90 seconds,(3 sets):

5 Shoulder Presses (3111 tempo)

*moderate load across, working tempo & strong pauses

Every minute for 6 minutes (3 rounds):

Minute 1 Max Barbell Back Squat for 20 seconds @ 50%

Minute 2 Max Deadlift W/ Hand Releases for 20 seconds @ 50%

WOD

5 min AMRAP:

2-4-6-8…

TTB

2-4-6-8…

Shuttle Runs

REST 5MIN

5 min AMRAP:

2-4-6-8…

CTB / pull-ups

2-4-6-8…

Shuttle Runs

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Friiiyahhh04262024

Warmup STRENGTH For load: split jerk: 5 reps x 2 sets at 50-60% 4 reps x 3 sets at 60-70% 3 reps x 2 sets at 65-75% WOD RX 2 rounds for reps of: 3:00 toes-to-bars 3:00 kettlebell swings (35/53 lb) 3:0

Thursday04252024

Stretch day !! STRENGTH - DEADLIFTS Warmup to your workout Weight! 5-4-3-2-1 WOD RX 7 x 1:00 rounds of: 21 double-unders 7 burpeesMax-reps deadlifts (225/315 lb) – Rest 2:00 between rounds. Level 2 7

Wednesday 04242024

Warmup STRENGTH For load: 16 min 3-3-3-3-3-3-3 Power clean Touch n go reps Post-workout: 1:00 max-rep power cleans – Use 75% of your heaviest set WOD for time : Rx Run 200 m 50 wall balls 20/14 Run 20