top of page
Search

MONDAY 02272023

STRENGTH


Every minute, for 6 minutes (6 sets):

Power Snatch + Hang Squat Snatch @ 65-75%

*speed focus


CLEAN PULLS


Every 15 seconds, for 4 minutes (16 sets):

Clean Pull @ 70%

*% based off 1 RM clean

2 sec pause @knee


WOD

For Time:

Row 30/20 calories

45 Deadlifts @ 135/95 lbs

15 Wall Walk’s

Row bc 30/20 calories

30 Deadlifts @ 225/155 lbs

30 Kipping Handstand Push-Ups

Row 30/20 calories

15 Deadlifts @ 315/205 lbs

15 Wall Facing Handstand Push Up (hspu)S

Time Cap: 13 minutes

149 views0 comments

Recent Posts

See All

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

bottom of page