Monday 10232022

WARMUP

CORE

hip taps

Strength-

Back squats

work up to 80%then

4x3 reps@80%

WOD 20 Min EMOM

Min1 -10 deadlifts 225/155

Min2 -12 GHD/ abmat medballsitups

Min3 -10 power cleans 135/95

Min 4 -45sec recovery bike

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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

Wednesday 12062023

Warmup Whiteboard Tabata - Weighted glute bridges Bar deadbugs (55-135 )lbs for weighted Tabata You pick your weight. STRENGTH On a 10:00 clock: 3 hang power cleans– Build to a heavy set.– Rest ~2:00