CORE- TABATA
VTUCKS/ MOUNTAIN CLIMBERS
STRENGTH
SANDBAG TO SHOULDER
EMOM X 5 (4 -6 REPS )
REST 5 MIN
DOUBLE KB HANG SNATCH
EMOM X5( 6-8 REPS)
WOD
14min AMRAP:
8 CTB
18 FRL @ 95/65lbs
16/14 Cal Row 13/10 BIKE
XTRA X 3
HSPU AMRAP UNBROKEN
REST 1 MIN
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
