WARMUP
core - tabata
flutter kicks
Back Squat
Set 1 – 5 reps @ 75%
Set2 -3 reps @80%
Set 3– 3 reps @ 85%
Set 4– Max reps @ 95%
AMRAP 18 min
10 Unbroken Deadlifts @ 185/135 lbs
Kettlebell Farmer Carry 100 feet @ 53/35 lbs
2 Rope Climbs 15 feet
Rest for 1 minute
15 Unbroken Kettlebell Swings @ 53/35 lbs
Kettlebell Farmer Carry 100 feet @ 53/35 lbs
2 Rope Climbs 15 feet
Rest for 1 minute
Strength EVERY :90 x8 rds 1 High hang power snatch 1 hang power snatch 1 Low hang power snatch ( just above floor ) Start light and build! WOD RX On a 12:00 clock: 50-calorie row 40KB swings (35/53 lb
Warmup White board brief STRENGTH For load: 5-5-5-5-5: Push press INTENDED STIMULUS Last tested heavy push press on Sept 19, 2023. Work up to 5 push presses at or above 75% and stay there for all 5 se
White board brief STRENGTH EMOM 12: 2 front squats – Increase loading across as many sets as possible. – Begin the first set around 70-75% of your best front squat. – Advanced athletes should aim to h
