WARMUP
STRENGTH
EMOM 10
1 squat clean
Start @70%and build over as many sets as possible!
WOD
RX
AMRAP 10:
8/10-calorie row
8 handstand push-ups
Level 2
AMRAP 10:
8/10-calorie row
5 handstand push-ups
Level 3
AMRAP 10:
6/8-calorie row
6 pike push-ups/seated Z- Press
SKILL WORK
Pre-workout:
EMOM 10:Min.
1 | :20 plank shoulder taps w/ feet on the rowerMin. 2 | :20 jump rope practice– Athlete’s choice of jump rope skill.
WARMUP WHITE BOARD STRENGTH STRENGTH I EMOM 12: 3 back squats – Build up to 50% or slightly more and hold the same load across all 12 sets (straight sets). WOD RX AMRAP 7: 3-6-9-12… etc. Thrusters (65
STRENGTH BUILD TO A HEAVY 2 hang power cleans + 1 SPLIT JERK – Rest 2:00 between sets. – Increase loading across as many sets as possible.– Unbroken reps.– Begin the first set around 60-70% of your 1-
Stretch day ! 10-8-6-4-2/ per arm Single arm Db Bench press Single arm db seated press WOD 20min 1:00 min on :30 off Row Ski Bike erg Ass Ground to oh Double unders
