Monday 07122021
Warmup
Core -
Tabata
bird dogs
Dead bugs
Strength
Pause back squats :02
2+ 2 70
2+2 75
1+2 80
1+2 85
1+2 85+
Wod
30-20-10
Cal row
HSPU
Rest2:00
24-15-8
Bike
30-20-10
Shoulder to oh 135/95
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See AllWARMUP gymnastics/ grunt work 2RDS max strict pull-ups / band Sandbag Carry 50 feet max strict ring dips / band Sandbag Carry 50 feet Max Strict Knees to Elbows Sandbag Carry 50 feet Max Wall Facing H
930
WARMUP STRENGTH Shoulder Press Set 1 – 6 reps @ 65% Set 2 – 6 reps @ 75% Set 3 – 6 reps @ 85% Set 4 – 6 reps @ 90% based off 5 RM 3 seated box jumps after every set. weighted vest if you have one.
2040
WARMUP STRENGTH Choice of FS or OHS based on limiter/priority. Front Squat/ OH Squat Set 1 – 6 reps @ 65% Set 2 – 6 reps @ 75% Set 3 – 6 reps @ 85 Set 4 – 6 reps @ 90% Rest as needed *% based off
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