Monday 07102023

WARMUP

STRENGTH

BACK SQUATS

Every 2 min

5-3-3-4-1-1-1-1

WOD

3 rounds for time:

15 thrusters (65/95 lb)

400-m run

SCORE:

TOTAL TIME

INTERMEDIATE

3 rounds for time:

15 thrusters (55/75 lb)

400-m run

SCORE:

TOTAL TIME

BEGINNER

3 rounds for time:

15 thrusters (35/45 lb)

200-m run

Xtra - 30 ring dips

Recent Posts

See All

Monday 12112023

Warmup TABATA CORE - Scissors Plank jacks STRENGTH Emom 8 1 split jerk @70 % + Lighter will do 2 split or 2 push jerks WOD RX For time: 100 double-unders 75 hang power cleans (55/75 lb) 50 GHD sit-up

Friyahhh12082023

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

Thursday 12072023

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