top of page
Search

Monday 11052022

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.


WOD

TTT THROW DOWN


As Many Rounds and Reps as possible in 9

minutes:

75 power snatch 75/55

50 Bar Facing Burpees

35 box step overs 20/24 50/35 's

  • target

Rx125 +

intermediate 100+

elite - finish



LEVEL 2

55/35lbs

35/25 lbs


221 views0 comments

Recent Posts

See All

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

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

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

bottom of page