Friyahhhh 08232022

warmup

core -

glute bridges

bird dogs

STRENGTH

EMOM 10

4 deadlifts -build (reset each time )

4 high box jumps

WOD

15 min amrap

7 burpee bjo

9 hang power snatch 50/35

11 front rack lunges

33 double unders

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Tuesday 10032023

Warmup Core - Tabata Strength 5x 2 reps @70 % cnj 1 clean + 1 push jerk + 1 split jerk( 1 rep) WOD RX EMOM 12: Even minutes: 20 KB swings (35/53 lb) Odd minutes: max distance handstand walk (25 ft) se

Monday 10022023

WARMUP STRENGTH 5 sets: 3 back squats – Build to a heavy set of 3 and maintain for all 5 sets. WOD RX 3 rounds for time of: 20 wall-ball shots (14/20 lb) 20 deadlifts (75/115 lb) 20 box jumps (20/24 l

Friyahhh 09292023

Strength / skills EMOM 18 EVEN - 2 hang power snatches ODD- 2 rope climbs – Increase the loading across as many sets as possible. – Focus on keeping the barbell close to the body throughout the moveme