monday 07082022

STRENGTH

Clean and Jerk

Set 1 – 3 reps @ 86%

Set 2 – 2 reps @ 88%

Set 3 – 1 rep @ 94-96%

FRONT SQUATS

3 sets for max reps @ 90%

GETTING SOME !

Bmu skills 10 min

GOT SOME!

3 sets for max reps

200 m run

max unbroken bmu

must have more than 1 bmu.

WOD

2min on 2 min off

x5 sets

10/8 Cal Row

10 Deadlifts @ 225/155

max bar facing burpees

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Wednesday 04242024

Warmup STRENGTH For load: 16 min 3-3-3-3-3-3-3 Power clean Touch n go reps Post-workout: 1:00 max-rep power cleans – Use 75% of your heaviest set WOD for time : Rx Run 200 m 50 wall balls 20/14 Run 20

Tuesday 04232024

Warmup Core - Tabata Russian twists Plate sit up get up / sit up & plate raise high over head WOD RX 5 rounds for time: 20 box jump-overs (20/24 in) 20 push-ups 20 pull-ups SCORE: TOTAL TIME Level 2 4

Monday 04222024

WARMUP CORE - 4 min Tabata Single leg v-ups Hip taps STRENGTH EMOM 8 @ 50% back sqaut 2 front squats 2 back squats WOD RX As many rounds as possible in 10 minutes of: 10 thrusters (85/115 lb) 10 power