WARMUP
CORE : Tabata
-Jumping Jack planks
-mountain climbers
STRENGTH
3 alt sets
1.Weighted strict pull-ups
6 reps 80
5 reps 85
4 reps 90%
2. Max Strict pull-ups
3. 9 seated one arm banded rows/ each
WOD
2:30 on/1:30 off x 3 Rounds:
20/15 Cal ROW /ski
20 Box Jumps @24/20"
in Remaining time Max Reps of unbroken Complex @115/80lb
1Snatch
1OHS
1Hang Squat Snatch
1OHS
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
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
Warmup STRENGTH E2MOM 10 Min1-3 DEADLIFTS @ 60-70% Min2-3 High Box jumps WOD RX AMRAP 5 7 handstand push-ups 7 deadlifts (155/225 lb) Rest 5 Amrap 5 7 ctb pull-ups 7 boxjump over 24/20 Level 2 AMRAP
