monday 11282022

STRENGTH

Clean and jerk

work to 80%-85% for 1 rep

EMOM 3

1 clean and jerk @70%

WOD

2 min amrap

25 double unders /singles

5 ddbl db power cleans

5 ctb pull-ups /pull-ups / band

rest :30

25 double unders

5 ddbl db thrusters

5 ctb / pull-ups /band

rest :30

Level 1 - 4rds 50/35

Level 2 -3 rds 35/25

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Friiiyahhh04262024

Warmup STRENGTH For load: split jerk: 5 reps x 2 sets at 50-60% 4 reps x 3 sets at 60-70% 3 reps x 2 sets at 65-75% WOD RX 2 rounds for reps of: 3:00 toes-to-bars 3:00 kettlebell swings (35/53 lb) 3:0

Thursday04252024

Stretch day !! STRENGTH - DEADLIFTS Warmup to your workout Weight! 5-4-3-2-1 WOD RX 7 x 1:00 rounds of: 21 double-unders 7 burpeesMax-reps deadlifts (225/315 lb) – Rest 2:00 between rounds. Level 2 7

Wednesday 04242024

Warmup STRENGTH For load: 16 min 3-3-3-3-3-3-3 Power clean Touch n go reps Post-workout: 1:00 max-rep power cleans – Use 75% of your heaviest set WOD for time : Rx Run 200 m 50 wall balls 20/14 Run 20