Monday 04292024

Warmup

Strength

EMOM 20:

1 power snatch

1 hang power snatch–

Build in load, prioritizing mechanics!

WOD

EMOM 12:

Odd min | 2 legless rope climbs

Even min | Max-reps devils presses (20/35 lb)

Level 2

EMOM 12:

Odd min | 1 rope climb

Even min | Max-reps devils presses (15/25 lb)

Level 3

EMOM 12:

Odd min | 4 pull-to-stands

Even min | Max-reps devils presses (10/15 lb)

INTENDED STIMULUS

5 or more devils presses every even minute; 10 or more for advanced athletes.
Challenging rope climb option relative to each athlete.
Arm fatigue from the pull on the rope and devils presses.

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Thursday 05162024

Stretch Day ! For load: DEADLIFT 3-3-3-3-3+ – Max reps on the last set. CARDIO PARTY FOR TIME 500M RUN ( around complex ) 50 CALORIES SKI 200M DUAL DUMBBELL FARMERS CARRY 50 CALORIES ROW 200M DUAL DUM

Wednesday 05152024

Warmup SKILLS EMOM 15 Min 0-4 (5-10 )strict HSPU / strict press (Use no more than abmat &plate) Min 5-9 (30 )crossovers / du / sing Min 10-14( 2-5) ring mu / bar / rows and dips WOD RX For time: 27-21

Tuesday 05142024

Warmup Strength Day !! RX 0:00-10:00 1 rep-max clean 10:00-20:00 1 rep-max bench press 20:00-30:00 1 rep-max overhead squat Level 3 0:00-10:00 3 rep-max clean 10:00-20:00 3 rep-max bench press 20:00-3