Monday 04252022

Warmup

5 min emom

1 lap

5 jumping lunges

4 mountain climbers

3 burpees

2 push-ups

1 jump squat

Core

Tabata

Dead bugs

Bird dogs

Tabata

Banded walks

Banded glute bridges

Strength every 2 min until 86 % then rest as needed

Back squats

1x5 @67

1x5@76

1x3@ 81

1x2@86

1x1@95

1x1@100

WOD

"Fight Club"

3 Rounds For Total Reps:

1 Minute Max Thrusters 95 / 65 lb

1 Minute Max Power Cleans 95 / 65 lb

1 Minute Max Box Jump Overs (24"/20")

1 Minute Max Pull-ups

1 Minute Max Bike Calories

1 Minute Rest

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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

Monday 11272023

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