WARMUP
CORE TABATA
hip taps
BMU SKILLS 15 min
GOT SOME
GET SOME
WOD THROW DOWN
For Time:
50 Wall Ball Shots @ 20/14 lbs
30 Kipping Handstand Push-Ups / abmat
50 Wall Ball Shots @ 20/14 lbs
30 Hand Release Push-Ups
50 Wall Ball Shots @ 20/14 lbs
Time Cap: 20 minutes
LEVEL 2
Training Think Tank Throwdown
For Time:
30 Wall Ball Shots @ 20/14 lbs
30 Push press 35/25 db / box
30 Wall Ball Shots @ 20/14 lbs
30 Hand Release Push-Ups
30 Wall Ball Shots @ 20/14 lbs
Time Cap: 20 minutes
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
