top of page

Thursday 06012023


25 min

or Lift of choice !!



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.

89 views0 comments

Recent Posts

See All


Strength Split jerk: 3 reps x 3 sets at 70-80% 2 reps x 3 sets at 80-90% 1 rep x 3 sets at 90%+ WOD RX 3 rounds for time: 15 power cleans (105/155 lb) 400-m run Plank hold for time equal to run time –

Thursday 04112024

Stretch day !! SKILL WORK Pre-workout: On a 10:00 clock: Build to a heavy weighted strict pull-up or your first strict pull-up WOD RX AMRAP 10: 30 walking lunges 6 strict pull-ups 5 KB strict presses/

Wednesday 04102024

Warmup SKILL WORK Pre-workout: On a 10:00 clock: Practice 5-7 sets of a power snatch + overhead squat single from the floor. RX 5 x 2:30 rounds: 10 overhead squats (65/95 lb) 30 lateral hops over bar


bottom of page