Option 1
Stretch day 20 min
Option 2
Strength
Every 1:30 x8
6 bench press
50 ft bear hug sand bag carry
Start at 65% add every 2 rds
Active Recovery
AMRAP 30 (At Conversational Pace):
500m Ski
400m Run
30 Calorie Bike
20 Calorie Row
10 Burpees
Warmup White board brief STRENGTH For load: 5-5-5-5-5: Push press INTENDED STIMULUS Last tested heavy push press on Sept 19, 2023. Work up to 5 push presses at or above 75% and stay there for all 5 se
White board brief STRENGTH EMOM 12: 2 front squats – Increase loading across as many sets as possible. – Begin the first set around 70-75% of your best front squat. – Advanced athletes should aim to h
Warmup STRENGTH E2MOM 10 Min1-3 DEADLIFTS @ 60-70% Min2-3 High Box jumps WOD RX AMRAP 5 7 handstand push-ups 7 deadlifts (155/225 lb) Rest 5 Amrap 5 7 ctb pull-ups 7Â boxjump over 24/20 Level 2 AMRAP
