Warmup
CORE TABATA
RUSSIAN TWISTS
PLANK
Strength
Emom x8
1 power clean + 2 push jerks
Start @50% add each rd
WOD
10-9-8-7-6-5-4-3-2-1:
Double Dumbbell Squats 50 / 35 lb's
After Each Round:
2 ring muscle ups /2 bar /4 renegade rows
50 Meter Dumbbell Farmers Carry 50 / 35 lb's
WARMUP WHITE BOARD STRENGTH STRENGTH I EMOM 12: 3 back squats – Build up to 50% or slightly more and hold the same load across all 12 sets (straight sets). WOD RX AMRAP 7: 3-6-9-12… etc. Thrusters (65
STRENGTH BUILD TO A HEAVY 2 hang power cleans + 1 SPLIT JERK – Rest 2:00 between sets. – Increase loading across as many sets as possible.– Unbroken reps.– Begin the first set around 60-70% of your 1-
Stretch day ! 10-8-6-4-2/ per arm Single arm Db Bench press Single arm db seated press WOD 20min 1:00 min on :30 off Row Ski Bike erg Ass Ground to oh Double unders
