Monday 12062021
Warmup
Strength
Emom 12
3 Oh squats (increase)
1-2 Leglesss Rc / 3 pausing strict pull-up
75ft sand bag carry
WOD
10 Rounds For Time:
200 Meter Row
10-1 Double Dumbbell Box Step Overs
Dumbbells: 50 / 35 lb's
Box: (24"/20")
Warmup
Strength
Emom 12
3 Oh squats (increase)
1-2 Leglesss Rc / 3 pausing strict pull-up
75ft sand bag carry
WOD
10 Rounds For Time:
200 Meter Row
10-1 Double Dumbbell Box Step Overs
Dumbbells: 50 / 35 lb's
Box: (24"/20")
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