Thursday 06012023

STRETCH DAY

25 min

or Lift of choice !!

5-5-5-5-5

ACTIVE RECOVERY

25 minutes Continuous:

3 min Row

3 min Bike

3 min Ski / bike erg

**All at 60-65% max HR

Intent: This is an easy cyclical recovery day.Get in and move at the prescribed efforts for 25 min!

Target: Do your best to stay within the prescribed HR Zone. Do not go over 65%!

Feel: This should be an easy, smooth, recovery effort.

Recent Posts

See All

Friiiyahhh04262024

Warmup STRENGTH For load: split jerk: 5 reps x 2 sets at 50-60% 4 reps x 3 sets at 60-70% 3 reps x 2 sets at 65-75% WOD RX 2 rounds for reps of: 3:00 toes-to-bars 3:00 kettlebell swings (35/53 lb) 3:0

Thursday04252024

Stretch day !! STRENGTH - DEADLIFTS Warmup to your workout Weight! 5-4-3-2-1 WOD RX 7 x 1:00 rounds of: 21 double-unders 7 burpeesMax-reps deadlifts (225/315 lb) – Rest 2:00 between rounds. Level 2 7

Wednesday 04242024

Warmup STRENGTH For load: 16 min 3-3-3-3-3-3-3 Power clean Touch n go reps Post-workout: 1:00 max-rep power cleans – Use 75% of your heaviest set WOD for time : Rx Run 200 m 50 wall balls 20/14 Run 20