Thursday 05072023
STRETCH DAY
20 min
ACTIVE RECOVERY
WOD
EMOM 21 min
40 sec on each
Ass Bike
Shuttle runs
Bike Erg
Hollow rocks
Ski
Db flys
Row
STRETCH DAY
20 min
ACTIVE RECOVERY
WOD
EMOM 21 min
40 sec on each
Ass Bike
Shuttle runs
Bike Erg
Hollow rocks
Ski
Db flys
Row
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
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-
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