THURSDAY 042272023

STRETCH DAY 30 min

STRENGTH

BENCH PRESS

10-8-6-4-2 (build )start at 55-60%

*10 parallette push-ups after each set !

ACTIVE RECOVERY

20-30 min run

at 65% HR

Walk / run if needed to keep heart rate at 65%

Sub*= BIKE

Recent Posts

See All

Monday 12042023

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

Fryiahhh 12012023

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-

Thursday 11302023

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