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
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
