WARMUP
TABATA
hollow rocks
bird dogs
STRENGTH
1 Clean and Jerk @ Max Load
*Find a 1 RM
SKILLS
RING MUSCLE UP PROGRESS
-or -
10 minute AMRAP:
90 sec bike easy
70%of max Unbroken RMU
WOD
Bench mark
”HELEN”
15 min cap
3rds
Run 400 m
21 kb swings 35/53
12 pull-ups
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
