Thursday 05042023

STRETCH DAY !

Barbell Bench Press3 sets of 6 reps

Rest 2 minutes between sets

2111 Tempo

9/10 RPE by final set

5 Barbell Hip Thrusts @ 100%

Build to a 5RM

Active Recovery

WOD

18 min Amrap

Row /run 400 m

10 bent over rows 75/55

10 slow strict press 75/55

10 good mornings 75/55

10 floor press 75/55

10 wipers 75/55

10 glute bridges 75/55

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Monday 12112023

Warmup TABATA CORE - Scissors Plank jacks STRENGTH Emom 8 1 split jerk @70 % + Lighter will do 2 split or 2 push jerks WOD RX For time: 100 double-unders 75 hang power cleans (55/75 lb) 50 GHD sit-up

Friyahhh12082023

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

Thursday 12072023

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