Monday BRING A FRIEND
Warmup
Tabata bike
Tabata Floor
Strength
EMOM 12
4 FRONT SQUATS 60-65%
30 sec plank
WOD
6rds
10/7 cal ass/ row
15 kb goblet squats 53/35
20 sit ups
30 skips
*Cash out 30 banded strict pull-ups
Warmup
Tabata bike
Tabata Floor
Strength
EMOM 12
4 FRONT SQUATS 60-65%
30 sec plank
WOD
6rds
10/7 cal ass/ row
15 kb goblet squats 53/35
20 sit ups
30 skips
*Cash out 30 banded strict pull-ups
Strength EVERY :90 x8 rds 1 High hang power snatch 1 hang power snatch 1 Low hang power snatch ( just above floor ) Start light and build! WOD RX On a 12:00 clock: 50-calorie row 40KB swings (35/53 lb
Warmup White board brief STRENGTH For load: 5-5-5-5-5: Push press INTENDED STIMULUS Last tested heavy push press on Sept 19, 2023. Work up to 5 push presses at or above 75% and stay there for all 5 se
White board brief STRENGTH EMOM 12: 2 front squats – Increase loading across as many sets as possible. – Begin the first set around 70-75% of your best front squat. – Advanced athletes should aim to h