top of page
Search

Monday 02192024

Warmup

Core -

Deadbugs

Side planks


For load:

Back squat1-1-1-1-1-1-1

The final set should be the heaviest.

– Welcome to week three of our Strength cycle where we back squat for four weeks.

– Your goal is to find a heavy set of 1 back squats. This may not be a 1-rep-max but find your heavy 1-rep lift for the day.



RX

5 rounds for time:

50 double-unders

10 thrusters (95/135 lb)

SCORE: 

TOTAL TIME


Level 2

5 rounds for time:

30 double-unders

10 thrusters (75/115 lb)

SCORE: 

TOTAL TIME


Level 3

5 rounds for time:

50 single-unders

10 thrusters (35/45 lb)

SCORE: 

TOTAL TIME


ABOUT THE WORKOUT

INTENDED STIMULUS

  • 6:00-10:00.

  • Double-unders in :30-1:00.

  • Thrusters in 1-3 sets.

  • First 2 rounds in under 3:00.

141 views0 comments

Recent Posts

See All

Tuesday 04232024

Warmup Core - Tabata Russian twists Plate sit up get up / sit up & plate raise high over head WOD RX 5 rounds for time: 20 box jump-overs (20/24 in) 20 push-ups 20 pull-ups SCORE: TOTAL TIME Level 2 4

Monday 04222024

WARMUP CORE - 4 min Tabata Single leg v-ups Hip taps STRENGTH EMOM 8 @ 50% back sqaut 2 front squats 2 back squats WOD RX As many rounds as possible in 10 minutes of: 10 thrusters (85/115 lb) 10 power

Friyahhh 04192024

Warmup Skills / EMOM 8 30sec hs hold 10 -15 ttb 10 HSPU 10-15 ttb 10 strict HSPU 10-15 ttb 10 ctw HSPU 10-15 ttb WOD QUARTER FINALS #4 Start with back to the bar every round ! RX Complete as many reps

Comments


bottom of page